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EXERCISES
Bench presses - 3 to 4 sets, 6 to 10 rep range
Military Press - 2 sets, 5 to 8 rep range
Weighted dips - 2 sets, 10 rep range
Heavy curls - 3 sets, 6 to 10 rep range
Deadlifts - 2 sets, 5 to 8 rep range
Squats - 2 sets, 10 to 20 rep range
Stiff-leg deadlifts - 2 to 3 sets, 10 to 15 rep range

Workout 1 focuses on the basic movements. Use heavy weights for this workout and use good form on all lifts. These exercises are at the heart of any good muscle-building program. The same is true for the weightlifting exercises. Don't look at a champion's precontest weight-training routine as a model for your mass-building program. For instance, Lee Labrada now uses a different exercise than the bench press for his chest, but he does state that the bench press has its place in the regimen of any beginning bodybuilder trying to build size.

Use your mind during the workout also - don't leave it in the car or locker room. Make your mind take control when your body wants to quit. Override the pain factor by pushing yourself a little further before you quit. The powerful Franco Columbu notes, "The bodybuilder who wins out over the bench press - and goes on to test the true limits of his strength - simply learns to trust his power rather than fear the pain. And that's far more a test of concentration than brute strength." Use your mind to cultivate a positive attitude and a belief that you can succeed at lifting heavier weights and building a bigger, more muscular body.
Use Workout 1 for 3 or 4 months steady. If you are pushing yourself and eating and resting right, you will notice a definite increase in body size.

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