please list the ones you know, I'll start with what I have. This is an important topic that beginners should read.

Have 1 exercise per bodypart that alternates with another exercise every other week.

Quit for two weeks - or a month, and then start up again.

perform execises for all bodyparts in this order-
barbell, dumbell, then cable.

By mass doctor on Tuesday, January 18, 2000 - 04:57 am: Edit

In your first year of weight training, it is wise to stick to the basic mass movements (if you want mass that is). One can add in some isolation movements, but they are for shaping not building. By training the whole body 3 times per week at a high intensity level, strict form and always trying to add weight to your max lift weekly (even if it is just a pound or two) 8 hours of sleep per night and lots of nutritious food, You will not hit a plateau until 2 or more years of serious training. After the first 8 to 12 months, you should be ready for a 4 day training week. This info is for the natural trainer.