I haven't been lifting in a while, I'm looking to get back into a routine. This is what I did before I took a brake. Mon: Flat bench 6x4 Incline 6x4 Close Grip 4x4 Tri-pulldowns 10x4 Shrugs 12x3 Hanging leg curls Inf. Wed: Delts-front, side, back 8x4 each Leg curls, forward and back 10x4 Random calf work Fri: hammercurls 10x4 Forearm curls10x4 Pull ups Inf. Hanging leg raises I don't claim to know what I'm doing here... but that routine produced noticable results for me, although probably not the best. My new routine has to be done on Monday, Thursday and Friday though, I don't know if that makes a big differece, but that's the way she goes. I'm 19, 5'8, at 140lbs. I'm looking to increase muscle mass, as most would probably suggest I do. My diet is in check and I can manage 120g of protien daily if need be. Fire away.