My current program is geared towards building strength and mass. We switch up our exercises and workouts about every 3-5 weeks, with usually 5-7 days off in between. By no means is this program or any of the programs meant to be an exact blueprint of what to do to reach your goals. The programs we develop and usencome from a combination ofnfactors. we are always looking for different exercises or variations on exercises. The equipment available in our gym also determines what we can do. Finally, we tailor every program to what works for us and what meets our needs and goals. Use this and other programs as a starting point of ideas and exercises to build your own program to meet your individual goals. Day 1 Back and triceps Dumbbell rows 2 x 8-10 Close grip pulldowns 2 x 8-10 Dumbbell overhead extensions 2 x 8-10 Weighted dips 1-2 x 8 x 12 Day 2 Chest, shoulders and biceps Incline smith machine bench press 2 x 8-10 Decline dumbbell presses 2 x 8-10 Dumbbell side laterals 1-2 x 8-12 Preacher curls 2 x 8-10 Hammer curls 1-2 x 8-10 Day 3 Legs Squats 2 x 6-10 The sets listed are the heavy, working sets only. We do a series of warm up sets before the all out working sets listed above. There is usually 1-2 rest days in between workouts and we hit each workout once a week.