This is the workout I've been doing, with a few adjustments since September. It's base is pur's routine, but as time passed I changed some things. I've been giving some serious thought to doing the WS4SB routine Everything is 3x10, unless noted. I split this over 5 days, with each body part getting its own day. Chest 4x10 Flat Bench, alternate BB and DB depending on how I feel. Incline. Usually DB unless I have a spotter 4x10 Cable Flies (coming from top) Cable Flies (from bottom) Tris V-Bar pulldown Reverse curls Rope extension (over head, back facing machine) OR Negative Hammer curls on decline bench Bis Hammer Curls DB curls preacher curls Back Deadlifts 3x8 Weighted pullups Lat pulldown Cable rows BB rows Shoulders Pendlay Row Db and/or BB Press Front Raise Shrugs on smith machine Legs Squats Calf raise Leg curl Lunges Leg press Abs Misc weighted work.