He pretty much trains on a Westside-type template; main day goes heavy bench, then generally incline or press, cable crossovers (starting as a "decline" and eventually coming towards flat across a few sets), dumbbells, and then sometimes decline bench. Shoulders opens with Press, then side raises and a rear delt destroyer. Arms runs close grip, heavy barbell curl, then a mix of various other curls and extensions.
Since I'm running two per day now, it's reasonable to actually inject some higher intensity into the evening sessions; since they're for accumulating volume (more bodybuilding style) rather than intensity, they won't be particularly "damaged" by fatigue from conditioning.
The big stuff I'm noticing in Costis' approach:
1) Heavy emphasis on CG bench (actual close-grip - hands inside torso)
2) Rep ranges vary a lot, with most sets basically being RE
3) Crossovers/Flyes
4) Side Raises
5) Rear Delt work
6) Dumbbell flat or incline
(He also likes dips, but slap tear)
The RE aspect is pretty typical for his programming - he goes by feel, not prescription, and the Westside guys have made a good case for that being the way to go with accessory work.
From that I'm strongly considering putting CG Bench in first, taking out the extensions, and doing the whole thing RE.
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