This workout is designed to slap on muscle. How exactly does one bulk up? There are two important factors: Heavy weights and diet. The exercises below are largely compound movements. Most exercises are to be performed in the 4 to 6 rep range. That is, you want to be able to do 4 reps, but not more than 6. If you can do more than 6 reps for all 3 working sets, raise the weight next week. If you can't even do 4 reps in all sets, or if it is clearly too heavy to be useful, lower it. All exercises are to be performed strictly: Fairly slow, smooth movements with perfect form. No rocking or leaning. Use the muscle, not momentum. You will also note that the first exercise each day includes 4 warmup sets. Warming up correctly is critical, and most don't. You should not feel tired after warming up. You should be ready to tackle the heavy weight. So to warmup, follow this method: Set 1: 50% of your heavy weight for 12 reps (slowly) Set 2: 50% of your heavy weight for 10 reps (a little faster) Set 3: 75% of your heavy weight for 4 reps Set 4: 90% of your heavy weight for 1 to 2 reps Between the warmup sets, rest 1 minute. After the 4th warmup set and between the working sets, rest 1.5 to 2 minutes. This allows you to recover enough to go after that heavy weight to the max. Rest is important. Notice you are only working out each body part once per week. You want to recover completely before tearing it up again. It is also recommended that every 3 months you take an entire week off. (If you don't want to do that, you can do a week with light weights.) And, of course, be sure to get enough sleep. Now for diet. Before the workout, take a pre-workout supplement and some protein or eat a peanut butter and jelly sandwich. After the workout, drink a protein shake (30g) and try to eat a lean, complex carb-rich meal within an hour. (If you can't drink some apple juice as soon as possible.) Be sure you are eating enough lean protein. The goal each day should be 1g per pound of body weight. Protein bars (limit of 1 per day), tuna, and jerkey make good snacks. Mix it up. And be sure you're getting good complex carbs (brown rice, corn, sweet potatoes) and avoid simple carbs (soda, candy). Finally, before bed, eat some slow-digesting protein like cottage cheese. No carbs after dinner. And drink lots of water. I've also included a Cardio Day. It is not recommended to do much cardio on the same day you're doing resistance training. Besides, this routine is not about cardio, but bulking. However, you'll want to fit in a separate cardio day once a week if you can. It does have some muscle-building benefits. Now, for the workout: DAY ONE: Chest and Triceps ========================== Barbell Bench Press (4 warmup sets, 3 working sets, 4-6 reps) Barbell Close Grip Bench Press (3 working sets, 4-6 reps) Dumbbell Incline Flies (3 working sets, 4-6 reps - superset R&L) Bench Dip (3 working sets, to fail) Chest Dips (3 working sets, to fail) Cable Rope Triceps Pushdown (3 working sets, 4-6 reps) DAY TWO: Back and Biceps ======================== Barbell Bent Over Row (4 warmup sets, 3 working sets, 4-6 reps) Cable Seated Row (3 working sets, 4-6 reps) Close Grip Reverse Lat Pull Down (3 working sets, 4-6 reps) EZ-Bar Curl (3 working sets, 4-6 reps) EZ-Bar Reverse Curl (3 working sets, 4-6 reps) Dumbbell Concentration Curls (3 working sets, 4-6 reps - superset R&L) DAY THREE: Shoulders and Abs ============================ Smith Machine Overhead Shoulder Press (4 warmup sets, 3 working sets, 4-6 reps) Smith Machine Shrug (3 working sets, 4-6 reps) Dumbbell Lateral Raise (3 working sets, 8-10 reps - superset R&L) Planks (3 working sets, to fail) Crunches (3 working sets, to fail) Knee Hip Raise On Parallel Bars (3 working sets, to fail) DAY FOUR: Legs and Calves ===================================== Smith Machine Squat (4 warmup sets, 3 working sets, 4-6 reps) Leg Press (3 working sets, 4-6 reps) Barbell Stiff-Legged Deadlift (3 working sets, 4-6 reps) Leg Extensions (3 working sets, 4-6 reps) Lying Leg Curls (3 working sets, 4-6 reps) Seated Calf Raise (3 working sets, 10-12 reps) CARDIO DAY ========== Step Machine (10 minutes) Elliptical Training (10 minutes) Treadmill Running (10 minutes)