bodybuilding routines to increase muscle size

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<A HREF="http://www.1shoppingcart.com/app/aftrack.asp?afid=106183" TARGET="_top" TITLE="http://www.1shoppingcart.com/app/aftrack"><U><B>Train Smart</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/elite" TARGET="_top" TITLE="http://www.muscleblitz.com/go/elite"><U><B>Chemical Wizardry</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/secrets" TARGET="_top" TITLE="http://www.muscleblitz.com/go/secrets"><U><B>Mail Order Steroid Success</B></U></A></div> <bR> <div> <A HREF="offers.htm" TARGET="_top" TITLE="bodybuilding special offers, bodybuildin"><U><B>Bodybuilding Special Offers</B></U></A></div> <bR> <bR> <div> <B>Muscle Building Stacks</B></div> <bR> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Pro Muscle Building Stack</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Amateur Muscle Building Stack</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Muscle Blasting Cycles</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Fat Burning Cycles</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Maxteron</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Testosterone and more</B></U></A></div> <bR> <bR> <div> <B>Bodybuilding Nutrition</B></div> <bR> <div> <A HREF="peak_performance.htm" TARGET="_top" TITLE="Eating for Peak Performance, understandi"><U><B>Eating for Peak Performance</B></U></A></div> <div> <A HREF="timing_your_meals.htm" TARGET="_top" TITLE=" Timing your Meals to Gain Muscle and S"><U><B>Timing Your Meals</B></U></A></div> <div> <A HREF="creatine.htm" TARGET="_top" TITLE="information on creatine for muscle growt"><U><B>Creatine for Massive Muscle</B></U></A></div> <div> <A HREF="creatine_research.htm" TARGET="_top" TITLE="creatine: More than a sports nutrition s"><U><B>Creatine Research</B></U></A></div> <div> <A HREF="creatine_facts.htm" TARGET="_top" TITLE="creatine Whats in your creatine, the tru"><U><B>Creatine Facts</B></U></A></div> <div> <A HREF="creatine_monohydrate.htm" TARGET="_top" TITLE="creatine monohydrate for awesome muscle "><U><B>Prolab Creatine</B></U></A></div> <div> <A HREF="whey_protein.htm" TARGET="_top" TITLE="whey protein facts, whey protein for bui"><U><B>Protein The Building Block</B></U></A></div> <div> <A HREF="protein_truths.htm" TARGET="_top" TITLE="Revealing the truth about protein"><U><B>Truth About Protein</B></U></A></div> <div> <A HREF="protein_myths.htm" TARGET="_top" TITLE="protein, The Nutritional Myths that Just"><U><B>Protein Myths</B></U></A></div> <div> <A HREF="soy_protein.htm" TARGET="_top" TITLE="Soy Protein and its reputation in bodybu"><U><B>Soy Protein and its reputation in bodybuilding</B></U></A></div> <div> <A HREF="more_protein.htm" TARGET="_top" TITLE="Protien supplements reduce muscle loss, "><U><B>Protein supplements reduce muscle loss</B></U></A></div> <div> <A HREF="nutrition.htm" TARGET="_top" TITLE="Nutrition Facts and the Importance of Nu"><U><B>Bodybuilding Diet & Nutrition</B></U></A></div> <div> <A HREF="mass_action.htm" TARGET="_top" TITLE="gain awesome muscle mass, build larger m"><U><B>Hard muscle with Mass Action</B></U></A></div> <bR> <bR> <div> <B>Beginners Section</B></div> <bR> <div> <A HREF="health_with_weight_training.htm" TARGET="_top" TITLE="How weight training effects your health "><U><B>Get hooked on weightlifting</B></U></A></div> <div> <A HREF="gym_safety.htm" TARGET="_top" TITLE="Basic gym safety"><U><B>Gym Safety</B></U></A></div> <div> <A HREF="basic_fitness_tips.htm" TARGET="_top" TITLE="Top Ten Basic Fitness Tips"><U><B>Basic Fitness Tips</B></U></A></div> <div> <A HREF="get_fit.htm" TARGET="_top" TITLE="get fit with the beginners fitness guide"><U><B>Fitness Guide</B></U></A></div> <div> <A HREF="test_your_fitness.htm" TARGET="_top" TITLE="Test your fitness levels with my free fi"><U><B>Free Fitness Tests</B></U></A></div> <div> <A HREF="bodybuilders_beginners_section_aerobics.htm" TARGET="_top" TITLE="bodybuilding beginners Section, Part 1 A"><U><B>Aerobic and Anaerobic Workouts</B></U></A></div> <div> <A HREF="how_do_muscles_grow.htm" TARGET="_top" TITLE="bodybuilding beginners Section Part 2 h"><U><B>How Muscles Grow</B></U></A></div> <div> <A HREF="muscle_recovery_.htm" TARGET="_top" TITLE="muscle recovery in bodybuilding"><U><B>Muscle recovery in bodybuilding</B></U></A></div> <div> <A HREF="warm_up_routines.htm" TARGET="_top" TITLE="bodybuilding beginners Section Part 3 W"><U><B>Warming Up Routines</B></U></A></div> <div> <A HREF="abdominal_workouts.htm" TARGET="_top" TITLE="bodybuilding beginners Part 4 abdominal "><U><B>Abdominal Workouts</B></U></A></div> <div> <A HREF="basic_leg_training.htm" TARGET="_top" TITLE="bodybuilding beginners Part 5 leg worko"><U><B>Leg Workouts</B></U></A></div> <div> <A HREF="split_muscle_routine.htm" TARGET="_top" TITLE="Beginners two day split muscle routine"><U><B>Beginners Two Day Split Routine</B></U></A></div> <div> <A HREF="cardio_exercise_part_1.htm" TARGET="_top" TITLE="cardiovascular exercise principles and g"><U><B>Cardiovascular Exercise Pt 1</B></U></A></div> <div> <A HREF="cardio_exercise_part_2.htm" TARGET="_top" TITLE="cardiovascular exercise principles and g"><U><B>Cardiovascular Exercise Pt 2</B></U></A></div> <bR> <bR> <div> <B>Muscle Building Routines</B></div> <bR> <div> <A HREF="training_bible.htm" TARGET="_top" TITLE="gaining muscle mass with the training bi"><U><B>Training Bible To Muscle Growth</B></U></A></div> <div> <A HREF="rapid_muscle_growth.htm" TARGET="_top" TITLE="Three Key Steps to Rapid Muscle Growth, "><U><B>Key Steps to Muscle Growth</B></U></A></div> <div> <A HREF="training_plan.htm" TARGET="_top" TITLE="The right way to plan your muscle buildi"><U><B>Planning Your Muscle Building Program</B></U></A></div> <div> <A HREF="no_drugs.htm" TARGET="_top" TITLE="weight training without drugs, how shoul"><U><B>Weight training without drugs</B></U></A></div> <div> <A HREF="bodybuilding_routines.htm" TARGET="_top" TITLE="bodybuilding routines to increase muscle"><U><B>Muscle Building Routines</B></U></A></div> <div> <A HREF="chest.htm" TARGET="_top" TITLE="chest building exercises and chest tonin"><U><B>Chest Building Routine</B></U></A></div> <div> <A HREF="chest_muscle.htm" TARGET="_top" TITLE="chest muscles, chest muscle diagram"><U><B>Chest Muscle Diagram</B></U></A></div> <div> <A HREF="bench_press.htm" TARGET="_top" TITLE="Awesome bench press workout, Increase yo"><U><B>Increase your bench Press</B></U></A></div> <div> <A HREF="upper_chest.htm" TARGET="_top" TITLE="build the upper chest and build upper p"><U><B>Upper Pec Routine</B></U></A></div> <div> <A HREF="chest_shock.htm" TARGET="_top" TITLE="shock your chest muscles into new growth"><U><B>Shock your Chest Routine</B></U></A></div> <div> <A HREF="arm_muscle.htm" TARGET="_top" TITLE="Develop large biceps and big triceps wit"><U><B>Monster Bicep Routine</B></U></A></div> <div> <A HREF="arm_diagram.htm" TARGET="_top" TITLE="big biceps and large triceps muscle diag"><U><B>Bicep Muscle Diagram</B></U></A></div> <div> <A HREF="big_biceps.htm" TARGET="_top" TITLE="build big biceps quickly with this easy "><U><B>Big Bicep Routine</B></U></A></div> <div> <A HREF="building_your_biceps.htm" TARGET="_top" TITLE="Which one is best for building your bice"><U><B>Straight or EZ Bar</B></U></A></div> <div> <A HREF="arm_muscle.htm" TARGET="_top" TITLE="Develop large biceps and big triceps wit"><U><B>Monster Tricep Routine</B></U></A></div> <div> <A HREF="build_bigger_arms.htm" TARGET="_top" TITLE="Quickly build bigger arms with this quic"><U><B>Titanic Triceps Routine</B></U></A></div> <div> <A HREF="shoulder.htm" TARGET="_top" TITLE="Develop broad powerful shoulders with th"><U><B>Powerful Shoulder Routine</B></U></A></div> <div> <A HREF="lats.htm" TARGET="_top" TITLE="back exercises, for wide lats with my aw"><U><B>Big Back Routine</B></U></A></div> <div> <A HREF="back_muscle.htm" TARGET="_top" TITLE="back muscles, back muscle diagram "><U><B>Back Muscle Diagram</B></U></A></div> <div> <A HREF="better_back.htm" TARGET="_top" TITLE="How to build a better back?"><U><B>How to Build A Better Back</B></U></A></div> <div> <A HREF="back_mistakes.htm" TARGET="_top" TITLE="The top three back training mistakes to "><U><B>Back Training Mistakes</B></U></A></div> <div> <A HREF="traps.htm" TARGET="_top" TITLE="building traps, add thickness and size t"><U><B>Massive Traps</B></U></A></div> <div> <A HREF="deadlift.htm" TARGET="_top" TITLE="the deadlift: back killer or mass builde"><U><B>The Deadlift</B></U></A></div> <div> <A HREF="legs.htm" TARGET="_top" TITLE="develop large thighs, big quads and hams"><U><B>Awesome Leg Workout</B></U></A></div> <div> <A HREF="abs.htm" TARGET="_top" TITLE="free abdominal exercises and stomach exe"><U><B>Six Pack Abdominal Routine</B></U></A></div> <div> <A HREF="fab_abs.htm" TARGET="_top" TITLE="six pack abs, get six pack abs in 10 min"><U><B>10 Minute a Day Abdominal Routine</B></U></A></div> <div> <A HREF="killer_abs.htm" TARGET="_top" TITLE="abs six pack quickly, get a 6 abs pack q"><U><B>Killer Abs</B></U></A></div> <bR> <bR> <div> <B>Advanced Muscle Routines</B></div> <bR> <div> <A HREF="single_set.htm" TARGET="_top" TITLE="single set versus multiple sets in weigh"><U><B>Single Set versus Multiple</B></U></A></div> <div> <A HREF="training_cycle.htm" TARGET="_top" TITLE="How to cycle your weight training workou"><U><B>Cycle Your Training For Results</B></U></A></div> <div> <A HREF="muscle_failure.htm" TARGET="_top" TITLE="Should you always train your muscles to "><U><B>Should You Train To Failure</B></U></A></div> <div> <A HREF="training_rut.htm" TARGET="_top" TITLE="weight training ruts and building solid "><U><B>Training Ruts</B></U></A></div> <div> <A HREF="progress.htm" TARGET="_top" TITLE="weight training to build muscle and buil"><U><B>Build Strength and Muscle</B></U></A></div> <div> <A HREF="sticking_points.htm" TARGET="_top" TITLE="weight training sticking points, new lev"><U><B>Blasting Through Sticking Points</B></U></A></div> <div> <A HREF="supersets.htm" TARGET="_top" TITLE="worlds best superset workout, superset w"><U><B>Supersets the Muscle Builders</B></U></A></div> <div> <A HREF="power_rack.htm" TARGET="_top" TITLE="power rack training the key to upper bo"><U><B>Power Rack Training</B></U></A></div> <div> <A HREF="reverse_training.htm" TARGET="_top" TITLE="Creating new muscle growth with reverse "><U><B>Reverse Training</B></U></A></div> <div> <A HREF="mass_gain_routines.htm" TARGET="_top" TITLE="best muscle gain workout Part 1 "><U><B>Mass Gain Pt 1</B></U></A></div> <div> <A HREF="over_training.htm" TARGET="_top" TITLE="advanced bodybuilding mass gain Part 2 m"><U><B>Mass Gain Routines</B></U></A></div> <div> <A HREF="mass_gaining_diet.htm" TARGET="_top" TITLE="advanced bodybuilding mass gain Part 3 m"><U><B>Mass Gaining Diets</B></U></A></div> <div> <A HREF="chest_program.htm" TARGET="_top" TITLE="chest building workout, advanced bodyb"><U><B>Mass Gain Chest Routine</B></U></A></div> <div> <A HREF="mass_gain_shoulders.htm" TARGET="_top" TITLE="free shoulder workout, advanced bodybuil"><U><B>Mass Gain Shoulder Routine</B></U></A></div> <bR> <bR> <div> <B>Strength Training</B></div> <bR> <div> <A HREF="strength_training.htm" TARGET="_top" TITLE=" strength training and strength training"><U><B>Principles of Strength Training</B></U></A></div> <div> <A HREF="benefits_of_strength_training.htm" TARGET="_top" TITLE="The benefits of strength training "><U><B>Benefits of Strength Training</B></U></A></div> <div> <A HREF="strength_training_time.htm" TARGET="_top" TITLE="making time for strength training, stren"><U><B>Making Time for Strength Training</B></U></A></div> <div> <A HREF="factors_affecting_strength.htm" TARGET="_top" TITLE="factors affecting strength, develop stre"><U><B>Factors Affecting Strength</B></U></A></div> <div> <A HREF="strength_training_part1.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 1</B></U></A></div> <div> <A HREF="strength_training_part_2.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 2</B></U></A></div> <div> <A HREF="strength_training_part_3.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 3</B></U></A></div> <div> <A HREF="strength_training_part_4.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 4</B></U></A></div> <div> <A HREF="strength_training_part_5.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 5</B></U></A></div> <div> <A HREF="strength.htm" TARGET="_top" TITLE="strength training exercises and strength"><U><B>Strength Training Demos</B></U></A></div> <bR> <bR> <div> <B>Burning Bodyfat and Weight  Loss</B></div> <bR> <div> <A HREF="fat_phobia.htm" TARGET="_top" TITLE="fat phobia, reintroduce fat into your di"><U><B>Fat Phobia</B></U></A></div> <div> <A HREF="testosterone_levels.htm" TARGET="_top" TITLE="low fat diets lower testosterone levels,"><U><B>Low Fat Diets</B></U></A></div> <div> <A HREF="fat_loss.htm" TARGET="_top" TITLE="reduce bodyfat levels and create lean ha"><U><B>Reduce Your Bodyfat Level</B></U></A></div> <div> <A HREF="reducing_fat.htm" TARGET="_top" TITLE="The facts about reducing fat "><U><B>Facts About Reducing Bodyfat</B></U></A></div> <div> <A HREF="diets_don_t_work.htm" TARGET="_top" TITLE="diets dont work, dieting to lose weight"><U><B>Diets Don't Work</B></U></A></div> <div> <A HREF="love_handles.htm" TARGET="_top" TITLE="lose your love handles, guaranteed fat l"><U><B>Lose Your Love Handles </B></U></A></div> <div> <B>Ge</B><A HREF="lean_muscle.htm" TARGET="_top" TITLE="Cut a lean muscled body with tribulus te"><U><B>t Lean and Hard withTribulus Terrestris</B></U></A></div> <div> <A HREF="weight_loss.htm" TARGET="_top" TITLE="Amazing weight loss program, lose weight"><U><B>Weight Loss Program</B></U></A></div> <div> <A HREF="exercise_the_key_to_weight_loss.htm" TARGET="_top" TITLE="for losing weight exercise is the key"><U><B>Exercise The Key To Weight Loss</B></U></A></div> <div> <A HREF="maximum_fat_loss.htm" TARGET="_top" TITLE="maximum fat loss, the secrets to maximum"><U><B>Secrets To Maximum Fat Loss</B></U></A></div> <bR> <bR> <div> <B>Muscle  & Joint Strengthening</B></div> <bR> <div> <A 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HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 143 WIDTH="174"><div> <A HREF="http://www.mucleblitz.com/go/growthfactor" TARGET="_top" TITLE="http://www.mucleblitz.com/go/growthfacto"><U><B><U>Growth Factor-1</U></B></U></A></div> <div> Growth Factor-1 increases the level of anabolic hormones in your blood, leading to faster recovery times, increased strength, and increased energy. It is the key to serious muscle growth and the only way to build a freaky, professional bodybuilder type physique.</div> </tD> <tD VALIGN=TOP WIDTH="193"><div> <A HREF="http://www.muscleblitz.com/go/burnthefat" TARGET="_top" TITLE="http://www.muscleblitz.com/go/burnthefat"><U><B><U>Burn the Fat, Feed the Muscle</U></B></U></A></div> <div> Gain Muscle, Burn Off Body Fat and Develop Unstoppable Motivation Even If You Have Stubborn Fat Deposits That Don't Seem To Budge</div> <div>  </div> </tD> <tD VALIGN=TOP WIDTH="187"><div> <A HREF="http://www.muscleblitz.com/go/optimumanabolics" TARGET="_top" TITLE="http://www.muscleblitz.com/go/optimumana"><U><B><U>Optimum Anabolics</U></B></U></A></div> <div> A natural training technique which promises EXPLOSIVE MUSCLE GROWTH only ever seen before by using steroids. <A HREF="http://www.muscleblitz.com/go/optimum" TARGET="_top" TITLE="http://www.muscleblitz.com/go/optimum"><U>Read more..........</U></A></div> </tD> <tD VALIGN=TOP WIDTH="165"><div> <B> </B><A HREF="http://muscle4u.4idiots.hop.clickbank.net" TARGET="_top" TITLE="http://muscle4u.4idiots.hop.clickbank.ne"><U><B>Fat Loss 4 idiots</B></U></A><B> </B></div> <div> <B> (idiot proof diet)</B><B>  </B></div> <div> <FONT SIZE="1" COLOR="#0000FF" FACE="Arial" ><B>Stop</B></FONT><B> </B>using low carb diets<B> </B></div> <div> <FONT SIZE="1" COLOR="#0000FF" FACE="Arial" ><B>Stop</B></FONT><B> </B>using low fat diets</div> <div> <FONT SIZE="1" COLOR="#0000FF" FACE="Arial" ><B>Stop</B></FONT><B> </B>using low calorie diets</div> <div> <FONT SIZE="1" COLOR="#111111" FACE="Arial" >Download our accelerated fat loss program and lose 9lbs every 11 days. </FONT>To lose fat and get ripped <A HREF="http://muscle4u.4idiots.hop.clickbank.net" TARGET="_top" TITLE="http://muscle4u.4idiots.hop.clickbank.ne"><U><B>Click Here</B></U></A><B> </B></div> <bR> </tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#9900CC HEIGHT= 16 WIDTH="174"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="16" ALIGN="bottom" WIDTH="174" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP BGCOLOR=#9900CC><NOBR><div> <FONT SIZE="2" COLOR="#000000" FACE="Arial" ><U>     </U></FONT><A HREF="http://www.muscleblitz.com" TARGET="_top" TITLE="http://www.muscleblitz.com"><U><B><U>Muscleblitz Muscle Building</U></B></U></A><B><U> </U></B></div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#9900CC WIDTH="187"><div> <A HREF="http://www.muscleblitz.com" TARGET="_top" TITLE="http://www.muscleblitz.com"><U><B><U>Workouts</U></B></U></A></div> </tD> <tD VALIGN=TOP BGCOLOR=#9900CC WIDTH="165"><div> <B>  </B></div> </tD> </tR> </TABLE></div> <bR> <bR> <bR> <bR> <bR> <bR> <bR> <bR> <bR> <bR> <div> <B>Attention  ............   Serious Guaranteed muscle Naturally   ................  Read On.... </B></div> <div>  At last there is a natural muscle building program which guarantees <B>EXPLOSIVE MUSCLE GROWTH</B> only ever seen before by using steroids. Forget all the hyped up programs and expensive supplements that supplement companies want to ply you with robbing you of your hard earned cash.<FONT SIZE="2" COLOR="#0000FF" FACE="Arial" > <A HREF="http://www.muscleblitz.com/go/optimum" TARGET="_top" TITLE="http://www.muscleblitz.com/go/optimum"><U><B>The Optimum Anabolics Program  </B></U></A><B> </B></FONT>is a totally natural program that is hitting the bodybuilding world by storm, so prepare for amazing muscle growth GUARANTEED and in super quick time!</div> <bR> <div> <FONT SIZE="2" COLOR="#111111" FACE="Arial" >These are some of the results achieved by using the awesome </FONT><A HREF="http://www.muscleblitz.com/go/optimum" TARGET="_top" TITLE="http://www.muscleblitz.com/go/optimum"><U><B>Optimum Anabolics Program</B></U></A> <FONT SIZE="2" COLOR="#111111" FACE="Arial" >for just 7 short weeks (yours truly on the far right). Get the low down on the natural muscle building program that is taking the bodybuilding world by storm!!  Now</FONT>  <A HREF="http://www.muscleblitz.com/go/optimum" TARGET="_top" TITLE="http://www.muscleblitz.com/go/optimum"><U><B> Click Here</B></U></A></div> <bR> <div> <B>   </B><A HREF="http://www.muscleblitz.com/go/optimum" TARGET="_top" TITLE="http://www.muscleblitz.com/go/optimum"><U><B><IMG SRC="e7674a70.jpg" border=0 width="116" height="167" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></U></A><A HREF="http://www.muscleblitz.com/go/optimum" TARGET="_top" TITLE="http://www.muscleblitz.com/go/optimum"><U><B><IMG SRC="e7774a80.jpg" border=0 width="116" height="168" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></U></A><B>  </B><A HREF="http://www.muscleblitz.com/go/optimum" TARGET="_top" TITLE="http://www.muscleblitz.com/go/optimum"><U><B><IMG SRC="e7a72a50.jpg" border=0 width="114" height="165" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></U></A><B>   </B><A HREF="http://www.muscleblitz.com/go/optimum" TARGET="_top" TITLE="http://www.muscleblitz.com/go/optimum"><U><B><IMG SRC="e7b71a30.jpg" border=0 width="113" height="163" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></U></A><FONT SIZE="2" COLOR="#0000FF" FACE="Arial" ><A HREF="http://www.muscleblitz.com/go/optimum" TARGET="_top" TITLE="http://www.muscleblitz.com/go/optimum"><U><B><IMG SRC="e7370a10.jpg" border=0 width="112" height="161" ALT="optimum anabolics program" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></U></A><A HREF="http://www.muscleblitz.com/go/optimum" TARGET="_top" TITLE="http://www.muscleblitz.com/go/optimum"><U><B><IMG SRC="e7270a10.jpg" border=0 width="112" height="161" ALT="optimum anabolic program" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></U></A></FONT></div> <bR> <bR> <div> <B>Free bodybuilding routines to increase muscle size, choose the best weight training routines for maximising muscle growth, 2 ,3 ,4, or 5 day weight training routines </B></div> <bR> <bR> <div> <FONT SIZE="2" COLOR="#000000" FACE="Arial" >Selecting the right bodybuilding routines to balance your social life and family commitents with the need to increase muscle size is always a dilemma but the following guide simplifies the task. ( The following article has kindly been supplied by Maximuscle, the home of the finest quality sports supplements</FONT> <A HREF="http://www.maximuscle.com " TARGET="_top" TITLE="http://www.maximuscle.com "><U>www.maximuscle.com </U></A> <FONT SIZE="2" COLOR="#111111" FACE="Arial" > ).</FONT></div> <bR> <div> <FONT SIZE="2" COLOR="#000000" FACE="Arial" >                                                                           </FONT> <B>3 Day A Week routine - (Normal) </B></div> <bR> <div> Get proper instruction on all exercises. On the first training session, start off light, do one set per exercise. You might ache the next day, this is normal and shows you have trained well.</div> <bR> <div> After a few weeks, perform two sets for each exercise. After around three months, perform a maximum of three sets per exercise. Always do an additional easy warm-up set of around 20 reps, to get the motion right and the blood into the muscle. </div> <bR> <div> Perform a maximum of around 10-12 reps for each exercise. The weight you are using should be heavy enough so that the last rep should be near impossible. Try and increase the weights or reps you are doing every session, to ensure you are progressing.</div> <bR> <div> <B>Monday</B></div> <bR> <div> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="1" WIDTH="580" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="395"><div> <B>Exercise</B></div> </tD> <tD VALIGN=TOP WIDTH="92"><div> <B>Sets</B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>Repetitions</B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="395"><div> Squats or Leg Press</div> </tD> <tD VALIGN=TOP WIDTH="92"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="77"><div> 10-12</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="395"><div> Leg Extension</div> </tD> <tD VALIGN=TOP WIDTH="92"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="77"><div> 10-12</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="395"><div> Leg Curl </div> </tD> <tD VALIGN=TOP WIDTH="92"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="77"><div> 10-12</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="395"><div> Standing Calf Raise</div> </tD> <tD VALIGN=TOP WIDTH="92"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="77"><div> 10-12</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="395"><div> Leg Raise</div> </tD> <tD VALIGN=TOP WIDTH="92"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="77"><div> 10-12</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="395"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="16" ALIGN="bottom" WIDTH="395" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="92"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="16" ALIGN="bottom" WIDTH="92" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="77"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="16" ALIGN="bottom" WIDTH="77" HSPACE="0" VSPACE="0"></tD> </tR> </TABLE></div> <div>                      </div> <div> <B>Wednesday</B></div> <bR> <div> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="1" WIDTH="582" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="396"><div> <B>Exercise</B></div> </tD> <tD VALIGN=TOP WIDTH="93"><div> <B>Sets</B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>Repetitions</B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="396"><div> Incline Bench Press</div> </tD> <tD VALIGN=TOP WIDTH="93"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="77"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="396"><div> Close Grip Bench Press</div> </tD> <tD VALIGN=TOP WIDTH="93"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="77"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="396"><div> Behind Neck Shoulder Press</div> </tD> <tD VALIGN=TOP WIDTH="93"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="77"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="396"><div> Lateral Raise</div> </tD> <tD VALIGN=TOP WIDTH="93"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="77"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="396"><div> Dumbell Biceps Curl</div> </tD> <tD VALIGN=TOP WIDTH="93"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="77"><div> 10-12 </div> </tD> </tR> </TABLE></div> <bR> <bR> <div> <B>Friday</B></div> <bR> <div> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="1" WIDTH="582" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="396"><div> <B>Exercise</B></div> </tD> <tD VALIGN=TOP WIDTH="94"><div> <B>Sets</B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>Repetitions</B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="396"><div> Shoulder Width Lat Pulldown </div> </tD> <tD VALIGN=TOP WIDTH="94"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="76"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="396"><div> Close Grip Seated Pulley Row</div> </tD> <tD VALIGN=TOP WIDTH="94"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="76"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="396"><div> Triceps Pushdown</div> </tD> <tD VALIGN=TOP WIDTH="94"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="76"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="396"><div> Crunches </div> </tD> <tD VALIGN=TOP WIDTH="94"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="76"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="396"><div> Hyper Extension</div> </tD> <tD VALIGN=TOP WIDTH="94"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="76"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 32 WIDTH="396"><div> Shrugs (men only)</div> </tD> <tD VALIGN=TOP WIDTH="94"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="76"><div> 10-12 </div> <bR> </tD> </tR> </TABLE></div> <div> <B> </B></div> <div> <TABLE BORDER="2" CELLPADDING="2" CELLSPACING="1" WIDTH="616" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 164 ><NOBR><div> <IMG SRC="d3c4e700.png" border=0 width="78" height="112" ALT="free weight training program and weight training routines" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> Discover a Groundbreaking New Fat-Loss </div> <div> Program That Can Actually <U>ADD Muscle </U></div> <div> <U>To Your Body While Burning </U></div> <div> <U>Off Pounds of Fat</U>...</div> <div> Even in Experienced Trainers!<FONT SIZE="2" COLOR="#000000" FACE="Arial" > </FONT></div> <div> <I><B>And all it will take is just 36 days...</B></I></div> <div> <B>                                                              </B><FONT SIZE="4" COLOR="#0000FF" FACE="Arial" ><A HREF="http://hop.clickbank.net/?muscle4u/betteru&l=400 " TARGET="_top" TITLE="http://hop.clickbank.net/?muscle4u/bette"><U><B>Click here</B></U></A></FONT></div> </NOBR></tD> </tR> </TABLE></div> <bR> <bR> <bR> <div> <FONT SIZE="2" COLOR="#000000" FACE="Arial" >                                                         </FONT> <B>2 Day A Week Routine - (for very busy people) </B></div> <bR> <div> You get longer recovery on the two-day a week training routine. It is suitable for people with very little time. However, you still need to train hard and intense for it to work. </div> <bR> <div> After a few weeks, perform two sets for each exercise. After around 3 months, perform a maximum of three sets per exercise. Always do an additional easy warm-up set of around 20 reps, to get the motion right and the blood into the muscle. </div> <bR> <div> Perform a maximum of around 10-12 reps for each exercise. The weight you are using should be heavy enough so that the last rep should be near impossible. Try and increase the weights or reps you are doing every session, to ensure you are progressing.</div> <bR> <div> <B>Monday</B></div> <bR> <div> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="1" WIDTH="586" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="397"><div> <B>Exercise</B></div> </tD> <tD VALIGN=TOP WIDTH="102"><div> <B>Sets </B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>Repetitions </B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="397"><div> Squats OR Leg Press</div> </tD> <tD VALIGN=TOP WIDTH="102"><div> 1-3 </div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="397"><div> Leg Curl (Lunge for women)</div> </tD> <tD VALIGN=TOP WIDTH="102"><div> 1-3 </div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="397"><div> Standing Calf Raise</div> </tD> <tD VALIGN=TOP WIDTH="102"><div> 1-3 </div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="397"><div> Incline Bench Press</div> </tD> <tD VALIGN=TOP WIDTH="102"><div> 1-3 </div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="397"><div> Close Grip Bench Press </div> </tD> <tD VALIGN=TOP WIDTH="102"><div> 1-3 </div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="397"><div> Dumbbell Biceps Curl</div> </tD> <tD VALIGN=TOP WIDTH="102"><div> 1-3 </div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="397"><div> Leg Raise</div> </tD> <tD VALIGN=TOP WIDTH="102"><div> 1-3 </div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 10-12 </div> </tD> </tR> </TABLE></div> <div>  </div> <div> <B>Thursday</B></div> <bR> <div> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="1" WIDTH="597" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="398"><div> <B>Exercise</B></div> </tD> <tD VALIGN=TOP WIDTH="103"><div> <B>Sets </B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B> Repetitions </B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="398"><div> Behind Neck Shoulder Press</div> </tD> <tD VALIGN=TOP WIDTH="103"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="80"><div> 10-12</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="398"><div> Lateral Raise</div> </tD> <tD VALIGN=TOP WIDTH="103"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="80"><div> 10-12</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="398"><div> Shoulder Width Lat Pulldown</div> </tD> <tD VALIGN=TOP WIDTH="103"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="80"><div> 10-12</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="398"><div> Close Grip Seated Pulley Row</div> </tD> <tD VALIGN=TOP WIDTH="103"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="80"><div> 10-12</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="398"><div> Triceps Pushdown</div> </tD> <tD VALIGN=TOP WIDTH="103"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="80"><div> 10-12</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="398"><div> Crunches </div> </tD> <tD VALIGN=TOP WIDTH="103"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="80"><div> 10-12</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="398"><div> Hyper Extension</div> </tD> <tD VALIGN=TOP WIDTH="103"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="80"><div> 10-12</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="398"><div> Shrugs (men only)</div> </tD> <tD VALIGN=TOP WIDTH="103"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="80"><div> 10-12</div> </tD> </tR> </TABLE></div> <bR> <div> <FONT SIZE="2" COLOR="#0000FF" FACE="Arial" ><A HREF="using_steroids_.htm" TARGET="_top" TITLE="using steroids to build muscle, the laym"><U><B>New The Laymans Guide To Steroids</B></U></A></FONT><A HREF="using_steroids_.htm" TARGET="_top" TITLE="using steroids to build muscle, the laym"><U><B> </B></U></A><B> </B><FONT SIZE="2" COLOR="#FF0000" FACE="Arial" ><B>Gain 100% Lean Muscle in Weeks</B></FONT></div> <div>  </div> <div>                                                                         <FONT SIZE="2" COLOR="#FF0000" FACE="Arial" ><B> 4 Day A Week Routine </B></FONT></div> <bR> <div> The first set should be a warm-up (15-20 reps), followed by a heavier warm-up. The next three sets must be intense and hard. Try and make the third set the heaviest and complete until total failure. The fourth set will be a little less weight, but still until total failure. Keep your rep range between 6-10 for all sets.</div> <bR> <div> You'll have noticed that some exercises also work other bodyparts, this is intended. Don't train forearms too hard, otherwise your grip strength will be reduced dramatically. </div> <bR> <div> Avoid the temptation to add sets or exercises to this routine. Avoid this routine for the first 6 months of training. Lower the sets in your next workout if you find you are still sore 3 days after working that muscle. </div> <bR> <div> <B>Monday</B></div> <bR> <div> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="1" WIDTH="598" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="398"><div> <B>Exercise </B></div> </tD> <tD VALIGN=TOP WIDTH="113"><div> <B>Sets </B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>Repetitions</B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="398"><div> Squats</div> </tD> <tD VALIGN=TOP WIDTH="113"><div> 5</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="398"><div> Behind Neck Shoulder Press</div> </tD> <tD VALIGN=TOP WIDTH="113"><div> 5</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="398"><div> Upright Row</div> </tD> <tD VALIGN=TOP WIDTH="113"><div> 5</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="398"><div> Wrist Curl </div> </tD> <tD VALIGN=TOP WIDTH="113"><div> 3</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="398"><div> Crunches</div> </tD> <tD VALIGN=TOP WIDTH="113"><div> 3</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10 </div> </tD> </tR> </TABLE></div> <bR> <bR> <div>  <FONT SIZE="2" COLOR="#000000" FACE="Arial" ><B>Tuesday</B></FONT></div> <bR> <div> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="1" WIDTH="599" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="400"><div> <B>Exercise</B></div> </tD> <tD VALIGN=TOP WIDTH="112"><div> <B>Sets</B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>Repetitions </B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="400"><div> Bench Press</div> </tD> <tD VALIGN=TOP WIDTH="112"><div> 5</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="400"><div> Shoulder Width Lat Pulldown</div> </tD> <tD VALIGN=TOP WIDTH="112"><div> 5</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="400"><div> Close Grip Seated Pulley Row</div> </tD> <tD VALIGN=TOP WIDTH="112"><div> 5</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="400"><div> Standing Calf Raise</div> </tD> <tD VALIGN=TOP WIDTH="112"><div> 5</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10 </div> </tD> </tR> </TABLE></div> <div>   </div> <bR> <div> <B>Thursday</B></div> <bR> <div> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="1" WIDTH="602" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="400"><div> <B>Exercise </B></div> </tD> <tD VALIGN=TOP WIDTH="115"><div> <B>Sets </B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>Repetitions </B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="400"><div> Deadlift</div> </tD> <tD VALIGN=TOP WIDTH="115"><div> 5</div> </tD> <tD VALIGN=TOP WIDTH="71"><div>  6-10 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="400"><div> Dumbbell Shrug</div> </tD> <tD VALIGN=TOP WIDTH="115"><div> 5</div> </tD> <tD VALIGN=TOP WIDTH="71"><div>  6-10 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="400"><div> Reverse Wrist Curl</div> </tD> <tD VALIGN=TOP WIDTH="115"><div> 3</div> </tD> <tD VALIGN=TOP WIDTH="71"><div>  6-10 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="400"><div> Crunches</div> </tD> <tD VALIGN=TOP WIDTH="115"><div> 3</div> </tD> <tD VALIGN=TOP WIDTH="71"><div>  6-10 </div> </tD> </tR> </TABLE></div> <bR> <bR> <div> <B>Friday</B></div> <bR> <div> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="1" WIDTH="604" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="401"><div> <B>Exercise </B></div> </tD> <tD VALIGN=TOP WIDTH="116"><div> <B>Sets </B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>Repetitions </B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="401"><div> Tricep Dip</div> </tD> <tD VALIGN=TOP WIDTH="116"><div> 4</div> </tD> <tD VALIGN=TOP WIDTH="71"><div>  6-10 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="401"><div> Close Grip Bench Press </div> </tD> <tD VALIGN=TOP WIDTH="116"><div> 4</div> </tD> <tD VALIGN=TOP WIDTH="71"><div>  6-10 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="401"><div> E-Z Bar Curl</div> </tD> <tD VALIGN=TOP WIDTH="116"><div> 4</div> </tD> <tD VALIGN=TOP WIDTH="71"><div>  6-10 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="401"><div> E-Z Bar Reverse Curls</div> </tD> <tD VALIGN=TOP WIDTH="116"><div> 4</div> </tD> <tD VALIGN=TOP WIDTH="71"><div>  6-10 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="401"><div> Seated Calf Raise</div> </tD> <tD VALIGN=TOP WIDTH="116"><div> 5</div> </tD> <tD VALIGN=TOP WIDTH="71"><div>  6-10 </div> </tD> </tR> </TABLE></div> <bR> <div> <B> </B><FONT SIZE="2" COLOR="#111111" FACE="Arial" ><B><IMG SRC="d470e0e0.png" border=0 width="14" height="14" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></FONT><B>    New Release    </B><FONT SIZE="2" COLOR="#000000" FACE="Arial" ><B>How To Pack On Muscular Bodyweight FAST!!!</B></FONT><B>    </B><A HREF="muscularbodyweight_.htm" TARGET="_top" TITLE="How To Pack On Muscular Bodyweight FAST!"><U><B>Click Here</B></U></A></div> <bR> <bR> <div>                                                                                <FONT SIZE="2" COLOR="#000000" FACE="Arial" ><B> </B></FONT><FONT SIZE="2" COLOR="#FF0000" FACE="Arial" ><B> 5 Day A Week Routine </B></FONT></div> <bR> <div> This 5 day split routine is excellent if you have the recovery to train 5 days in a row. Doing a 5 day split won't work for people with a stressful job or home life. It will cause you to overtrain and burn-out. </div> <bR> <div> The 5 day split allows you to be in and out of the gym in 30-45 mins, meaning you can train each bodypart to total failure, without having to 'hold back' energy for other bodyparts.</div> <bR> <div> This routine is designed to hit the muscles from every angle and because the exercises are compound movements, you overlap the muscles you are working. So, for biceps you actually train them twice, first on back days (Tuesdays) and secondly on Fridays. </div> <bR> <div> <B>Monday</B></div> <bR> <div> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="1" WIDTH="611" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="411"><div> <B>Exercise </B></div> </tD> <tD VALIGN=TOP WIDTH="113"><div> <B>Sets </B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>Repetitions </B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="411"><div> Behind Neck Shoulder Press</div> </tD> <tD VALIGN=TOP WIDTH="113"><div> 4</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="411"><div> Upright Row</div> </tD> <tD VALIGN=TOP WIDTH="113"><div> 4</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="411"><div> Incline Dumbbell Press</div> </tD> <tD VALIGN=TOP WIDTH="113"><div> 4</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="411"><div> Bench Press</div> </tD> <tD VALIGN=TOP WIDTH="113"><div> 4</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="411"><div> Crunches</div> </tD> <tD VALIGN=TOP WIDTH="113"><div> 3</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10</div> </tD> </tR> </TABLE></div> <bR> <bR> <div> <B>Tuesday</B></div> <bR> <div> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="1" WIDTH="614" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="412"><div> <B>Exercise </B></div> </tD> <tD VALIGN=TOP WIDTH="115"><div> <B>Sets </B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>Repetitions </B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="412"><div> Close Grip Lat Pulldown</div> </tD> <tD VALIGN=TOP WIDTH="115"><div> 4</div> </tD> <tD VALIGN=TOP WIDTH="71"><div>  6-10</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="412"><div> Close Grip Seated Pulley Row </div> </tD> <tD VALIGN=TOP WIDTH="115"><div> 4</div> </tD> <tD VALIGN=TOP WIDTH="71"><div>  6-10</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="412"><div> Seated Calf Raise </div> </tD> <tD VALIGN=TOP WIDTH="115"><div> 4</div> </tD> <tD VALIGN=TOP WIDTH="71"><div>  6-10</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="412"><div> Reverse Wrist Curl</div> </tD> <tD VALIGN=TOP WIDTH="115"><div> 4</div> </tD> <tD VALIGN=TOP WIDTH="71"><div>  6-10</div> </tD> </tR> </TABLE></div> <bR> <bR> <div> <B>Wednesday</B></div> <bR> <div> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="1" WIDTH="617" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="413"><div> <B>Exercise </B></div> </tD> <tD VALIGN=TOP WIDTH="117"><div> <B>Sets</B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>Repetitions </B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="413"><div> Squats</div> </tD> <tD VALIGN=TOP WIDTH="117"><div> 5</div> </tD> <tD VALIGN=TOP WIDTH="71"><div>  6-10 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="413"><div> Leg Press</div> </tD> <tD VALIGN=TOP WIDTH="117"><div> 5</div> </tD> <tD VALIGN=TOP WIDTH="71"><div>  6-10 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="413"><div> Leg Curl </div> </tD> <tD VALIGN=TOP WIDTH="117"><div> 4</div> </tD> <tD VALIGN=TOP WIDTH="71"><div>  6-10 </div> </tD> </tR> </TABLE></div> <bR> <bR> <div> <B>Thursday</B></div> <bR> <div> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="1" WIDTH="620" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="414"><div> <B>Exercise </B></div> </tD> <tD VALIGN=TOP WIDTH="119"><div> <B>Sets </B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>Repetitions </B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="414"><div> Close Grip Bench Press</div> </tD> <tD VALIGN=TOP WIDTH="119"><div> 4</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="414"><div> Tricep Dip</div> </tD> <tD VALIGN=TOP WIDTH="119"><div> 4</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="414"><div> Dumbbell Shrug</div> </tD> <tD VALIGN=TOP WIDTH="119"><div> 4</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="414"><div> Standing Calf Raise</div> </tD> <tD VALIGN=TOP WIDTH="119"><div> 4</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10</div> </tD> </tR> </TABLE></div> <bR> <bR> <div> <B>Friday</B></div> <bR> <div> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="1" WIDTH="622" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="416"><div> <B>Exercise </B></div> </tD> <tD VALIGN=TOP WIDTH="119"><div> <B>Sets </B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>Repetitions </B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="416"><div> Pull Ups</div> </tD> <tD VALIGN=TOP WIDTH="119"><div> 44</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="416"><div> E-Z Bar Curl</div> </tD> <tD VALIGN=TOP WIDTH="119"><div> 4</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="416"><div> Hammer Curl</div> </tD> <tD VALIGN=TOP WIDTH="119"><div> 4</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="416"><div> Crunches (with weight)</div> </tD> <tD VALIGN=TOP WIDTH="119"><div> 4</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 6-10 </div> </tD> </tR> </TABLE></div> <bR> <div> <B> </B><FONT SIZE="2" COLOR="#111111" FACE="Arial" ><B><IMG SRC="d470e0e0.png" border=0 width="14" height="14" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></FONT><B>    Discover a Groundbreaking New Fat-Loss Program </B><FONT SIZE="2" COLOR="#111111" FACE="Arial" ><B>That Can Actually ADD Muscle To Your Body While Burning </B></FONT></div> <div> <B>         Off Pounds of Fat...   Even in Experienced Trainers!  </B><FONT SIZE="2" COLOR="#0000FF" FACE="Arial" ><A HREF="http://hop.clickbank.net/?muscle4u/betteru&l=400 " TARGET="_top" TITLE="http://hop.clickbank.net/?muscle4u/bette"><U><B>Click Here</B></U></A></FONT></div> <bR> <bR> <div>                                                                           <FONT SIZE="2" COLOR="#FF0000" FACE="Arial" >  </FONT><FONT SIZE="2" COLOR="#FF0000" FACE="Arial" ><B>2 Day A Week routine - (Women) </B></FONT></div> <bR> <div> Get proper instruction on all exercises. On the first training session, start off light, do one set per exercise. You might ache the next day, this is normal and shows you have trained well.</div> <bR> <div> After a few weeks, perform two sets for each exercise. After around three months, perform a maximum of three sets per exercise. Always do an additional easy warm-up set of around 20 reps, to get the motion right and the blood into the muscle. </div> <bR> <div> Perform a maximum of around 10-12 reps for each exercise. The weight you are using should be heavy enough so that the last rep should be near impossible. Try and increase the weights or reps you are doing every session, to ensure you are progressing.</div> <bR> <div> <B>Monday</B></div> <bR> <bR> <div> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="1" WIDTH="618" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="418"><div> <B>Exercise </B></div> </tD> <tD VALIGN=TOP WIDTH="113"><div> <B>Sets </B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>Repetitions </B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="418"><div> Squats  </div> </tD> <tD VALIGN=TOP WIDTH="113"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="418"><div> Leg Extension</div> </tD> <tD VALIGN=TOP WIDTH="113"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="418"><div> Leg Curl</div> </tD> <tD VALIGN=TOP WIDTH="113"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="418"><div> Lunge </div> </tD> <tD VALIGN=TOP WIDTH="113"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="418"><div> Leg Raise</div> </tD> <tD VALIGN=TOP WIDTH="113"><div> 1-3</div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 10-12 </div> </tD> </tR> </TABLE></div> <bR> <bR> <div> <B>Wednesday</B></div> <bR> <div> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="1" WIDTH="620" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="421"><div> <B>Exercise </B></div> </tD> <tD VALIGN=TOP WIDTH="112"><div> <B>Sets </B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>Repetitions </B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="421"><div> Bench Press</div> </tD> <tD VALIGN=TOP WIDTH="112"><div> 1-3 </div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="421"><div> Close Grip Lat Pulldown </div> </tD> <tD VALIGN=TOP WIDTH="112"><div> 1-3 </div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="421"><div> Lateral Raise</div> </tD> <tD VALIGN=TOP WIDTH="112"><div> 1-3 </div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="421"><div> Triceps Pushdown</div> </tD> <tD VALIGN=TOP WIDTH="112"><div> 1-3 </div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="421"><div> Triceps Kickback</div> </tD> <tD VALIGN=TOP WIDTH="112"><div> 1-3 </div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="421"><div> Dumbbell Biceps Curl</div> </tD> <tD VALIGN=TOP WIDTH="112"><div> 1-3 </div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 10-12 </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 64 WIDTH="421"><div> Crunches</div> </tD> <tD VALIGN=TOP WIDTH="112"><div> 1-3 </div> </tD> <tD VALIGN=TOP WIDTH="71"><div> 10-12 </div> <bR> <bR> <bR> </tD> </tR> </TABLE></div> <div> This has been brought to you with the kind permission of Maximuscle, Sports Nutrition at its Best. Visit  <FONT SIZE="2" COLOR="#0000FF" FACE="Arial" ><A HREF="http://www.maximuscle.com" TARGET="_top" TITLE="http://www.maximuscle.com"><U>http://www.maximuscle.com</U></A></FONT></div> <div>  <B>Wanna get yourself in shape? </B></div> <div> <B>Discover the amazing Diet & Fitness formula, that will get your body into killer shape in as little as 12 weeks!</B></div> <div> <B> </B><FONT SIZE="2" COLOR="#0000FF" FACE="Arial" ><A HREF="http://hop.clickbank.net/?muscle4u/edietfit" TARGET="_top" TITLE="http://hop.clickbank.net/?muscle4u/ediet"><U><B><U>Learn more .............</U></B></U></A></FONT></div> <bR> <div> <B>Related Articles</B></div> <bR> <div> <A HREF="whey_protein.htm" TARGET="_top" TITLE="whey protein facts, whey protein for bui"><U><B>Protein for muscle gain</B></U></A></div> <div> <A HREF="creatine.htm" TARGET="_top" TITLE="information on creatine for muscle growt"><U><B>Creatine Is it the wonder supplement</B></U></A></div> <div> <A HREF="rapid_muscle_growth.htm" TARGET="_top" TITLE="Three Key Steps to Rapid Muscle Growth, "><U><B>Key steps to muscle growth</B></U></A></div> <div> <A HREF="training_plan.htm" TARGET="_top" TITLE="The right way to plan your muscle buildi"><U><B>Planning your bodybuilding routine</B></U></A></div> <div> <A HREF="bodybuilders_beginners_section_aerobics.htm" TARGET="_top" TITLE="bodybuilding beginners Section, Part 1 A"><U><B>Bodybuilding beginners</B></U></A></div> <div> <A HREF="split_muscle_routine.htm" TARGET="_top" TITLE="Beginners two day split muscle routine"><U><B>Beginners two day split</B></U></A></div> <div> <A HREF="training_bible.htm" TARGET="_top" TITLE="gaining muscle mass with the training bi"><U><B>Training bible to muscle gain</B></U></A></div> <div> <A HREF="cardio_exercise_part_1.htm" TARGET="_top" TITLE="cardiovascular exercise principles and g"><U><B>Cardio workouts</B></U></A></div> <div> <A HREF="single_set.htm" TARGET="_top" TITLE="single set versus multiple sets in weigh"><U><B>Single set versus multiple set</B></U></A></div> <div> <A HREF="chest.htm" TARGET="_top" TITLE="chest building exercises and chest tonin"><U><B>Chest building</B></U></A></div> <div> <A HREF="big_chest.htm" TARGET="_top" TITLE="Building a Bigger Chest "><U><B>Building a Bigger Chest</B></U></A></div> <div> <A HREF="bench_press.htm" TARGET="_top" TITLE="Awesome bench press workout, Increase yo"><U><B>Increase your bench press</B></U></A></div> <div> <A HREF="arm_muscle.htm" TARGET="_top" TITLE="Develop large biceps and big triceps wit"><U><B>Bicep and tricep building</B></U></A></div> <div> <A HREF="shoulder.htm" TARGET="_top" TITLE="Develop broad powerful shoulders with th"><U><B>Shoulder building</B></U></A></div> <div> <A HREF="lats.htm" TARGET="_top" TITLE="back exercises, for wide lats with my aw"><U><B>Back building</B></U></A></div> <div> <A HREF="legs.htm" TARGET="_top" TITLE="develop large thighs, big quads and hams"><U><B>Leg building</B></U></A></div> <div> <A HREF="traps.htm" TARGET="_top" TITLE="building traps, add thickness and size t"><U><B>Traps building</B></U></A></div> <div> <A HREF="deadlift.htm" TARGET="_top" TITLE="the deadlift: back killer or mass builde"><U><B>Deadlift the king</B></U></A></div> <div> <A HREF="abs.htm" TARGET="_top" TITLE="free abdominal exercises and stomach exe"><U><B>Free ab exercises</B></U></A></div> <div> <A HREF="anabolic_steroids.htm" TARGET="_top" TITLE="anabolic steroids bible, steroid cycles "><U><B>Steroid information- cycles- stacks- side effects</B></U></A></div> <bR> <bR> <bR> <div> <B>One outstanding Chest building program</B><FONT SIZE="2" COLOR="#000000" FACE="Arial" > that I have come across and used to great effect my self is the Blast Your Bench Muscle Building System. 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