I read a post on the mens health board and the guys said to lable your work outs A,B,C,and D and then every week mix them up. so here is mine. A: Chest and Tri's B: Back and Bi's c: Shoulder and ABS d: Legs i do 2 set of 15-18 reps. Dumbells i use 17 pounds, and the bar i use 25 Chest: Dumbell Flys Bench Press Decline B.P. Incline B.P. Tris: Tricep push down Over head Tricep press kickbacks Lying Tricep Extensions Back: Back Flys Bent-over rows Heavy pants Dead Lifts(im not sure if this works the back, but i do it anyway) Bi's: Curls Hammer Curls Reverse Curls Concentration Curls Shoulders: Shoulder Press Swimmers Press Lat Pull down (wide and narrow grips) Upright Rows Legs: Lex Extensions One leg calf raise Lying Leg extensions Lunges Squats I have two question, one im only doing them 4 days a week, should i be doing them more i want to build the muscle faster? And two, I only take about 20-25 min doing them, is that normal? Should i be taking longer to finish?