Basic High Volume Bodybuilding program

Workout One

Sit-up - 1x25
Behind the Neck Press - 5-10x6-8
Flat Barbell Bench Press - 5-10x6-8
Barbell Curl - 5-10x6-8
French Press - 5-10x6-8

Workout Two

Leg Raise - 1x25
Squat - 5-10x6-8
Pullover - 5-10x6-8
Standing Calf Raise - 5-10x12-20
Neck Flexion - 5-10x6-8
Neck Extension - 5-10x6-8
Barbell Row - 5-10x6-8

*Use a light weight,
*no more than 20 or 30 seconds rest between sets,
*focus on the muscular contraction/tension and getting a good pump.
*1x25 means 1 set of 25 reps
*5-10x6-8 means 5 to 10 sets of 6 to 8 reps