Critical Mass

Click on the link for the "best exercises for weight gain" article in my sig. Scroll to the bottom and check out the pic. of me doing the dumbell row. Support yourself on the bench and it should take the stress off of your lower back.

Michael

Final routine: (damn I'm tired of doing this )

Push:
Bench 3 x 12
Seated dumbbell Press 3 x 12
Incline Press 3 x 12
Dips 3 x failure (tricep burnout)

Pull:
Chinups 3 x 3 (increasing number each week)
Dumbbell rows 3 x 12
Pulldowns 3 x 12
Rack chins 3 x failure (back/bicep burnout)

Rep/set schemes will vary throughout this 12 week routine.

Will also be doing 3 sets of hypers and hanging leg raises as core work.