[Klotz]

Biceps are done when you do upper body pull exercises like BOR or chinups. There is no need to isolate them.

Traps are done when you do deadlifts.

[mikeffd]

Ok, this is what I'm doing now.

Day1 - Squat 5*5
Front squat 6*3sets
Lunges 6*3
calf raise 8*3


Day2 - Bench 5*5
incline dumbell bench 6*3sets
skullcrushers 6*3
military press 6*3

day 3 - deadlift 5*5
stiff leg deads 6*3 sets
good mornings 6*3
bent over dumbell row 6*3
bicep curls 6*3

Hows that?

[Klotz]

Pretty good; it looks like you actually read the FAQ, unlike most people we get here. I'd suggest putting the military press as the #2 exercise on bench day, because it's very important and you want to have a lot of energy for it.

The calf raises and bicep curls aren't necessary, but since you have all the good stuff in there you can do them if you want.

[juanlawnmower]

Solid, GJ.

[korruptd]

for that 20 rep squat workout, does the 3 circuts include the squats?

[Crono7]

If someone wanted to just gain weight, would higher reps yield better results, i read that some workouts like squats and DL just work better when you lift heavy(with respect to gaining weight), others are better at higher reps (8+, again with respect to weight gain).
So whats the deal?

[Klotz]

If you want to gain weight, eat more food.
If you want to get strong while gaining weight, do what you see here and eat more food.

[takeahnase]

Originally Posted by Crono7

If someone wanted to just gain weight, would higher reps yield better results, i read that some workouts like squats and DL just work better when you lift heavy(with respect to gaining weight), others are better at higher reps (8+, again with respect to weight gain).
So whats the deal?

This is roughly correct. But if you are skinny, I would do a routine based only on heavy compounds, all of which can/should be worked with lower reps.

[Blast D]

beautifully written FAQ

[dexbot]

Johnny Mnemonic's squat rx series could be a good contribution to the faq...

http://www.youtube.com/user/johnnymnemonic2