Choosing a specific program such as this one assumes that you are already weightlifting at an intermediate level. It is not recommended that you attempt to focus on one area until you have achieved an overall level of fitness. You should meet the following criteria:

• You have been lifting weights consistently 4 or more times per week for at least 6 months
• You are involved in a comprehensive program for all body areas
• You can bench press your body weight for at least 12 reps
• You can lift weights for up to one hour with minimal to no soreness the following days
• You consistently use a weight amount on all exercises that fatigues you between 5 and 10 reps

If you do not meet this criteria, DaiseyPT.com recommends that you start with a more general strengthening program.

What area of the body are you interested in developing a specialized mass-building program for?
Chest (pectorals) - Inner Chest (pectorals) - Upper Chest (pectorals) - Total Upper Back (latissimus,mid scapular) Shoulders (deltoids) Upper Trapezius Total Arm Routine Triceps Biceps Forearms Upper Legs Calves Abdominals

We need to get an idea of what your starting point is. The exercise that we use to measure the performance of the body part you selected appears below. Fill in the approximate amount of weight you are able to lift for 10 repetitions.

If you do not know how much you can lift in this exercises, leave it blank. However, DaiseyPT.com will build a much more conservative program.

lbs x 10 reps

Choose up to 3 days of the week that you want to add this program to:
- select - Monday Tuesday Wednesday Thursday Friday Saturday Sunday    - select - Monday Tuesday Wednesday Thursday Friday Saturday Sunday    - select - Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Check any of the areas in which you experience recurrent pain (mild to severe) or any area in which you have been diagnosed with an injury or medical condition: