Background I've been reading the board for almost 2 years. Changed alot since the beginning but still need more work to be done. Here's my current routine: I usually do 3 sets of one exercise @ 4 - 8 reps I try to do the heavyest i can with the most reps. Day 1 - Tricepts & Back & Callves Tris: variation dips (2 sets) Pressdwns (3 sets) close grip bech (2 sets) Back: seated rows (2 sets) pull ups (2 sets) pulldowns w/ variations of close, wide n medium grip pulling weights down in front of chest and down behind the neck. (6 sets) Calves seated raises (4 sets) Day 2 - Shoulders & arms & calves Delts behind the nect press (3 sets) military press (3 sets) Traps shrugs (4 sets) Bicepts: dumbell curls (2 sets) concentrate curls (2 sets) Calves: seated raises (4 sets) Day 3 - Chest & legs chest: bench press (2 sets) pullovers (2 sets) flyes (2 sets) chect machine (3 sets) dont really know its name but its where you do like a fly but youre seated n on a mchine. Legs: half squat (3 sets) stiff leg deads (3 sets) leg press (3 sets) Been wondering about forarms n abs. Planning on adding a seperate day for them.