The following is a sample of some of the possible routines that you may rotate into your workout schedule. Remember the key to building muscle mass is shock, shock that comes thru continuous rotation of routines. Every few months you must introduce new routines, different exercises, change angles of attack and vary the number of reps. Here are some basic examples.             Routine Sample Always perform some warm-up sets before beginning your weight lifting routine. Day 1 - Back & Biceps Exercise Reps.   Chin Ups 3 x 12, 10, 8 Seated Cable Rows 3 x 12, 10, 8 One-Arm Dumbbell Rows 3 x 12, 10, 8 Behind-The-Neck Pull Downs 3 x 12, 10, 8 Concentration Curls 3 x 12, 10, 8 Reverse Dumbbell Curls 3 x 12, 10, 8 Preacher Curls 3 x 12, 10, 8 Day 2 - Shoulders & Abs Exercise Reps.   Military Bar Presses 3 x 12, 10, 8 Side Lateral Raises 3 x 12, 10, 8 Close Grip Upright Rows 3 x 12, 10, 8 Bent-Over Lateral Raises 3 x 12, 10, 8 Bent Knee Leg Raises 3 x 8 - 10 Seated Leg Tucks 3 x 8 - 10 Day 3 - Legs & Calves Exercise Reps.   Squats 3 x 12, 10, 8 Leg Extension 3 x 12, 10, 8 Leg Press 3 x 12, 10, 8 Leg Curls 3 x 12, 10, 8 Leg Press Machine 3 x 12, 10, 8 Seated Calf Raises 3 x 8 - 10 Standing Calf Machine 3 x 8 - 10 Day 4 - Chest, Triceps & Abs Exercise Reps. Reps. Bench Press 3 x 12, 10, 8 Dumbbell Flies 3 x 12, 10, 8 Decline Press 3 x 12, 10, 8 Pec Dec Flies 3 x 12, 10, 8 Dips 3 x 12, 10, 8 French Press w/EZ Bar 3 x 12, 10, 8 Leg Tucks On Floor 3 x 25 Bench Crunches 3 x 25 Day 5 - Off Day 6 - Off Day 7 - Repeat Day 1       Copyright © 2004-2005 Nutri Sports . All rights reserved. The copying of any of this website is prohibited by law. Website Developed, Maintained and Hosted By: Virtual Designs (Malta) http://www.vmalta.net