Squats, deadlifts, and presses trigger the highest release of testosterone and growth hormone. A 2012 study in the Journal of Strength and Conditioning Research found that multi-joint exercises produced 3x the anabolic signal of isolation moves.
Day 4 — Back & Hamstrings (posterior focus) Arnold--39-s Bodybuilding For Men 23.pdf
Day 1 — Chest & Back (heavy)