aml

First, there is no "magic" number of exercises per bodypart. The same goes for actual exercise selection. This is mainly a matter of personal preference and what you get results from. From a bodybuilding point of view, for every person that gets results from, for example, squats... you'll find someone else who gets grest results from everything but squats.

The one thing 'tho, that all successful trainers hav in common is that they train hard... especially large muscle groups like legs and back. As an example, if you compare two top bodybuilders... in this case Ronnie Coleman and Dorian Yates, who are the two freakiest people that I have ever met... you'll find that their approaches to leg and back training couldn't be more different. Ronnie trains each bodypart 2 x per week... Dorian once/week; Ronnie is a monster squatter... Dorian never squatted... etc. However, the end result for each guy is/was arguably the freakiest leg and back development ever seen on a human. The thing that they share is that they both train inhumanly hard.

So, that being said... concentrate on more on intensity while you're training as opposed to number of exercises, number of sets, etc. If you're not training hard it's a moot point.

As for an actual workout, I have 2 separate workouts for each bodypart that I alternate from session to session.

Quad "A":

• squats... heavy, full range of motion,
• front squats
• sissy squats... no weights, high reps, full stretch at the bottom
• couple of sets of leg extensions

Quad "B":

• leg press... heavy, full range of motion
• smith machine squats... high reps, mod weight, full range of motion
• hack squats
• couple of sets of leg extensions

Back "A":

• pull downs
• weighted chins
• t-bar row
• dead lifts
• Nautilus pullover

Back "B":

• pulley rows
• barbell rows
• hammer machine pull downs
• hammer rows
• angle bench row

I do hams with back, mainly focussing on the hip extension aspect of the hamstring with things like Romanian deadlifts, good mornings, etc.

Anyway, there's nothing necessarily special about any one person's individual approach. Personally, I change my workouts fairly frequently. The true key to this is to "simply" train hard.

Andrew