Pumping Iron

Aftermore than 2 years "under construction", I finally decided to put some content here... :)

Here are a few excellent articles on how to work out intelligently:

• 30 Biggest Lies about Bodybuilding (from Muscle Media 2000)
• Secrets for steroid-free muscle gains
• THE BEST WAY TO TRAIN FOR SIZE (from Usenet)
• THREE SETS ARE BETTER THAN ONE (from Usenet)

My current routine - 3 workouts/week:

Day One: Chest, Hamstrings, Calves

• Lower Back - 3 sets
• Crunches - 2 sets
• Bench press - 3 sets
• Dumbbell flies or Pec machine - 2 sets
• Inclined bench press - 1 set
• Leg curls - 4 sets
• Standing calf raises (1 leg) - 3 sets

Day Two: Quads, Arms

• Lower Back - 3 sets
• Crunches - 2 sets
• Barbell squats -3 sets
• Leg extensions - 3 sets
• Barbell biceps curls - 2 sets
• Standing dumbbell curls - 2 sets
• Hammer curls - 2 sets
• Triceps cable pushdown - 2 sets
• Standing triceps extensions (dumbbell) - 2 sets
• Dumbbell kickbacks - 2 sets

Day Three: Back, Shoulders, Calves

• Lower Back - 3 sets
• Crunches - 2 sets
• Rowing machine or standing barbell rowing - 2 sets
• Lat pulldown - 2 sets
• Dumbbell rowing (1 arm) - 2 sets
• Barbell shrugs - 2 sets
• Military presses (barbell) - 2 sets
• Rear delts (cable or dumbbells) - 2 sets
• Lateral dumbbell raises (standing or on inclined bench) - 2 sets
• Standing calf raises (1 leg) - 3 sets

The above is a sample routine - I try to vary exercises frequently to prevent muscle adoption.