Basic Body Building Routine Monday - Shoulders, Biceps Tuesday - Back Wednesday - OFF Thurday - Legs Friday - Chest, Triceps Saturday - OFF Sunday - OFF Monday Shoulders & Biceps                        Sets  Reps Upright Row              4   10,8,8,6 Dumbbell Shrug           3   8,8,6 Shoulder Press           3   8,8,6 Side raises              3   12,10,10 Preacher Curls           3   12,12,10 Dumbbell Curls           3   10,10,8 Machine Curls            3   15,12,10 Tuesday Back Barbell Row              4   10,10,8,6 Low Pulley Row           4   20,12,10,8 Lat Pull Down            4   12,10,8,6 DeadLift                 4   12,10,10,10 Bent over laterals       4   12,10,8,8 Thursday Legs Squats/Leg Press         4   12,10,10,10 Hack Squat               4   12,12,10,10 Leg Extensions           4   12,12,12,12 Straight Leg DeadLift    4   12,12,10,10 Leg Curls                4   12,12,12,12 Standing Calf Raises     4   20,15,15,12 Seated Calf Raises       4   20,15,15,12 Friday Chest & Triceps Incline Bench Press      4   12,10,10,8 Dumbbell Flyes           4   12,12,10,8 Dumbbell Bench Press     3   12,10,10 Tricep Pressdowns        3   15,12,10 Lying Tricep Extensions  3   15,12,10 Dumbbell Kickback        3   10,10,8