Originally Posted by
Torobestia 
Well, I used to have large biceps, and believe me that wasn't from genetics. I also had/have large quads. I've since changed up my routine to bring up lagging parts/maintain strength on a cut. The following can't promise you the results - this is just what worked for me. So simply take this as a suggestion from one tall (6'3"" dude to another (6'5").
M-Legs
T-Chest
W-Back
R-Legs
F-Arms
Sa-Shoulders
Su-Off
It doesn't where this starts, but the order really matters. Believe me, I thought this out to make sure that my shoulders wouldn't be taxed during some chest presses, or my arms wouldn't be all wobbly for some other exercise after pullups, or whatnot. This all allows for a good recovery period if you follow this sequence. And feel free to do cardio whenever during this (I was running in the AM and doing some post workout cardio except on leg days), but I would strongly suggest Sunday be an off day from everything.
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Monday
LEGS (INTENSITY)
-Full Squat (or ATG squats) - up to 3x3. Feel free to try for 3x1 rep maxes one time every 4 weeks
Note: use plates behind your heels if you need the extra elevation to go lower and not have to good morning the weight up.
-Deadlifts - work up to set of 4-2 (for the first weeks, 3 the next few weeks, 2 the last weeks), and set of 1 after that
Note: this means 2 working sets, one of 4-2 reps and one of 1 rep max, trying to move that up
-SUPERSET 3 sets consisting of
-Leg curls (10 reps)
-upper abdominal work (anywhere from 20 up to 5 reps)
-leg extensions (10 reps)
-lower abdominal work (anywhere from 20 up to 5 reps)
Note: order of above doesn't matter so long as legs or abs are worked every other time
Tuesday
CHEST
-Do whatever you feel works here for chest, but I RX to have at least 2 barbell chest pressing exercises here
-Tricep accessory exercise 3-4 sets of 8-12
-Hammer curls 3-4 sets of 8-12 reps (with good form helps the shoulder cuff after all the pressing you did)
Wednesday
BACK
-Bent Over Barbell Rows - 4 sets of 5-8 reps
-A back width/depth movement
-A back depth/width movement (if you did a width movement before, do a depth one now)
-Whatever else, like upright rows, shrugs, facepulls, etc
Thursday
LEGS (VOLUME)
-Full Squats - 5x5
-Rack Pulls - Work up to a set of 1-6, rest, then another set of 8-12
-SUPERSET 3 sets consisting of
-calf work (whatever works for you)
-upper ab work (anywhere from 20 up to 5 reps)
-hip abductors (make sure to work to a 10 or less repper here)
-lower ab work (anywhere from 20 up to 5 reps)
Friday
ARMS
Note: I superset a tricep and a bicep movement each time, usually in order given. Change 2 tricep and 2 bicep exercises but always save close grip bench and seated/standing ez bar (or do olympic bar if you prefer)
-Close Grip Bench Press - 3 sets of 4-6 reps
-Seated/Standing EZ bar curl - 3 sets of 7-10 reps
-Tricep movement - 3 sets of 6-12 reps
-Bicep movement - 3 sets of 8-12
-Tricep movement - 3 sets of 6-12 or more!
-Bicep movement - 3 sets of 8-12
Note: again, supersetting these movements was key to my success. I'll explain what I mean by this so it's clear later.
Saturday
SHOULDERS
-Do whatever works for you here
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Note: When I say superset, I mean do the exercises listed with no more than 30 seconds between the 2 movements, and then take a short but good rest period in between (like 2 to 3 minutes).
Another note: my first school of thought was from a powerlifting perspective, so the twice a week ab work that I do is in fact not because I am concerned in maintaining a 6 pack but rather to help increase core strength. So if you have something else you'd like to do, like a yolk walk or something ridiculous go for it.
Feel free to ask for further clarifications. I tried to focus on days of interest (quad and bicep work).
Honestly, I feel the DC workouts have done more for me for my leg strength, but since you're more concerned with size the above worked tremendously for me.
