I'm going to start following another BB.com contributor's workout when I start going back to the gym next Monday, 4/5/10. I've done all the exercises on the list; the only major difference is that this plan is five days per week instead of three. The primary goal is building muscle, as achieved through high rep counts and high volume training.

On Mondays and Thursdays, I work chest, shoulders, and triceps. The three muscle groups are tightly related, with the anterior deltoids contributing to chest work and the triceps contributing to the major pressing movements. Accordingly, the list of exercises is rather simple:

- Incline bench press -- this works the upper chest more, which builds an impressive pectoral bulge, one of the hallmarks of a good physique. I plan to do seven sets pyramid-style, starting at 15 reps at roughly 65% 1RM and going up to 2 reps at 95% or so.

- Dumbbell bench press (flat then incline) -- this is as good as a barbell press, but offers better range of motion and better promotes symmetry. Four sets of each exercise in a medium rep range -- six to eight or so.

- Smith machine bench press (flat) -- This finishes off chest in a safe manner and gets you ready for shoulder work. This is also performed in pyramid style, starting at 10 reps and then taking off two each set for four sets.

- Standing military press -- Just as the bench press is integral to building strong, showy chest muscles, so is the military press to shoulder building. As with the incline bench, I do this in pyramid style, starting at 15 reps and going down to 2 in seven sets.

- Arnold press -- I LOVE this exercise; it's awesome for building shoulders. The burn is incredible. Four sets in a medium rep range ought to be all I need.

- Front dumbbell raise -- These are good for building the anterior deltoid, which is a good muscle to build to increase lifting stats for both military press and bench press. I plan on four sets of ten reps at a relatively light weight to avoid damaging the joints in my shoulders and arms.

- Skulls -- I'm going kind of old-school here and going with the school of thought that you work the triceps through compound movements early on, and only isolate them to finish them off. My absolute favorite triceps isolation exercise is the skullcrusher, nosebreaker, or considerably more prosaic lying French press. Four sets, ten reps each, at relatively light weights, with the aid of a spotter so you can truly rep out.

Tuesdays and Thursdays I train back and biceps, and plan to deviate further from the original by adding forearm and grip training.

- Long bar row -- Do these old-school style, with one end of a long barbell in a corner and the business end loaded down with weight. Alternatively, if your gym cares about their baseboards, see if they've got a lying T-bar row machine -- it's the same principle Five sets, starting at ten reps and going to six, will help build mass and thickness in the upper and middle back.

- Machine pulldown -- Everybody knows the lat pulldown machine. Load 'er up and pull away, it's that simple. I plan to do two sets of wide-grip and two of close-grip, all four sets at eight to ten reps.

- Machine row -- I'm talking about a Nautilus or FreeMotion machine, or a Hammer Strength machine if your gym has one. Again, load 'er up and pull away. Four sets in a medium rep range (six to ten) ought to be fine, again for building mass and thickness in the middle back.

- Shrugs -- Everybody loves shrugs. They're great for the traps, a muscle group that everybody could stand to strengthen. For me, it'll look awesome and make squats easier since I won't need one of those pesky neck pads. Four sets in a fairly high rep range -- twelve to fifteen -- with a HEAVY weight (I do them at 225 and sometimes consider that light), and preferably with a trap bar, if your gym has one.

- Barbell curl -- The mainstay of biceps building. Go heavy, but not so much so that your technique suffers. I do four sets, eight to ten reps. On the last sets, I sometimes recruit a spotter to help me get the barbell up to the top of the movement and then do negatives. My biceps have exploded as a result.

- Zottman curls -- The other mainstay of biceps building, or at least it should be. Strongman George Zottman invented this exercise, so the legend goes, in order to boost his forearm strength. You can look up the particulars of how to do the move in the database, but rest assured that the switching between pronated and supinated grips does the magic. Four sets, eight to ten reps.

- 45-pound plate crunch -- The new addition to my grip training routine. Even if the plates interlock, like the Troy plates at my gym, this isn't easy. Four "sets," with each lasting as long as you can muster.

Finally, I do leg training on Wednesday, but don't let that fool you - I work legs really, really hard during that day.

- Barbell squat -- The mainstay of leg training, the most awesome exercise there is, and my personal favorite. Load 'er up, put 'er low across the traps like a powerlifter does, and squat away. Seven sets, in pyramid succession, starting at fifteen reps and ending at two.

- Deadlift -- But we're not done yet! I injured my back by fouling up the technique on a set of deadlifts, but I'm starting to do the exercise again (at much reduced weights, mind) in order to build my strength back up in the low back and glutes. I put these under leg day because I like to do them Romanian style, which puts more emphasis on the hamstrings. Four sets, eight to ten reps per, don't let your technique get away from you.

- Leg press -- The leg press machine, used properly, can really help your squat. I prefer the selecto