So, you want to become strong, similar to someone with bulging biceps or creased abs? Well, to be honest, it takes 3 elements to successfully get a great body via weightlifting:

1. Diet (Protein, Meats, Fishes)
2. Rest (8 hours minimum per night, or intervals)
3. Consistency (lifting 5 days a week)

Before you start freaking out, Weightlifting is actually a MUCH easier routine to perform than other routines, simply because the workouts should take only 45 minutes a day, give excellent results, and allow you to life heavier in the future. Before you can jump right into it though, read the following paragraphs and my tips for building a great body. Note that the 5-day split is designed for intermediate lifters, ones who have already "shaped" their body into flexibility, and can do these basics moves. If you have trouble doing any of the exercises, consider doing a 3-day per week, ALL-MUSCLE routine, which will focus on exercising all muscles via weights, 3 times a week. I started on a 3-day per week (similar to a Bruce Lee workout) which helped get me into the mode for lifting, in which I eventually transgressed into a 5-day split.

What exactly defines the 5-day split? Simplicity. Each of the five days workout 1-2 muscle groups, consisting of several weight-based exercises. The idea is to do as much work on that specific muscle group on that day, then work a different one the next, and so forth. Your two rest days should be dedicated to exactly that - REST. If you're feeling up to it, consider adding some sort of Cardio/HIIT routine, such as Basketball, Jogging, or Cycling. Don't overdo yourself on of the off-days, just do enough to keep your heart pumping blood. I actually did a combination of light Cardio/Heavy Abs on my off-days.

Techniques:

There are some key terms I left out of my main routine which must be understood. There are several different ways of lifting ways, and keeping count. A rep is one repetition, or movement of the exercise. For example, doing one bicep rep would mean curling your hands once with the bar. A set is a collection of reps, similar to a total sum. Doing 1 set, 8 reps of Bicep Curls means you did 8 total curls, counting for one set. Many lifters may say to do 3-4 sets (meaning you'd do 24-36 reps, split across 3 sets, with breaks in between). When a lifter says to FAILURE, this means to perform the exercise till you PHYSICALLY alone cannot lift/perform the exercise. This is often done during the final set of a routine, to help add that intensity level. One of the most common lifting techniques is called Pyramiding. This basically consists of doing a light weight with high reps, adding more weight but lowering the reps, then doing a near maximum weight (of that exercise) with the fewest reps. This helps build up your muscles, making them look more cut. Unfortunately, it does not add much mass. The other technique is Mass Lifting, in which you lift in low reps (3-6), with a weight ranging from 80%-100% of what you could maximally do on that exercise. This does the heaviest lifting possible, but also gives the biggest weight gains. You'll usually do 3-4 sets of each exercise. I personally enjoy Mass Lifting, since it allows you to increase the weight each week (as you log what you lifted before, and attempt to beat it). I originally started out Pyramiding, but the results tapered off.

If you ever plan on creating your own MASS routine, always put in these 3 CORE exercises, which are considered necessary to any serious lifter - Deadlifts, Bench Press, Squats.

Anyhow, I'll start off by showing you my actual routine, and some techniques for performing each exercise:

MON - Chest
TUE - Back
WED - REST/Abs
THUR - Delts/Traps
FRI - Arms
SAT - Legs/Abs
SUN - REST

Chest:
Incline Bench Press (increase weight bench at a 45 degree angle, increased pressure on upper pecs)
Flat Bench Press (traditional bench press, hands shoulder-width apart, do 80% of maximum bench)
Wide Grip Bench Press (add 1/3 of the flat bench grip to your current grip, more emphases on outer)
Close Grip Bench Press (bring grips close to center of bar, more emphasis on Triceps)
Feetless Push-ups w/ Weight attachment (put feet on bench, or on couch, do pushups, weight optional)

Back:
Barbell Rows (stand up, hold barbell straight down, arms together, pull up with elbows extending outward to chin)
Bent-Over Barbell Rows (same as above, except bend your back perpendicular, hold barbell on ground, and pull to chest)
Deadlifts (stand up, bend to ground, grap barbell, lock arms, stand up while lifting weight in locked position)
Good Mornings (place barbell on shoulders behind head, bend back perpendicular to ground with weight on shoulders, then bend back up, HARD to perform for beginners)
Glute Kickback (crouch on all fours, strech leg perpendicularly back till parallel to head, and back down, do each leg separetly, butt exercise)

Delts/Traps:
Standing Military Presses (stand straight up, lift barbell up in overhand grip, and stretch straight up over head, lock, bring back down)
Pullups (overhand grip on pullup bar, bring yourself up till chin over bar)
Barbell Rows (same as above)
Cable Crossovers (pull cable down over in front of chest, if no cable, use dumbbells, and repeat range of motion)
Barbell Shrugs (stand up, hold barbell near waist with arms locked, shrug shoulders up and in, then back down)
Reverse Barbell Shrugs (stand up, hold barbell near waist behind back with arms locked, shrug shoulders up and in, then down)

Arms:
Dips (you'll need evenly-spaced poles to grapple on to)
Skullcrushers (similar to Pullovers, lay on bench, curl barbell backwards behind head to floor, and back)
Close Grip Bench Press (adds extreme power to triceps)
Straight Barbell Curls (stand straight up with slightly bent knees, curl barbell above chest and back)
Preacher Curls (requires Preacher attachment, similar to Barbell Curls but not standing up)
Wrist Curls (hold barbell straight out while standing up, and curl up/down with only wrists)

Legs:
Squats (bend down with barbell on shoulders to squat position)
Stiff-Legged Deadlifts (lock legs, bend down like Good Mornings, grab barbell on floor, and pull to locked standing position)
Seated Calf Raises (sit forward, curl legs under leg curl machine, and push them up)
Lying Leg Curls (lay stomach down on bench, curl legs under leg curl machine, and curl up)
Rocking Standing Calf Raises (place barbell on shoulders, rise on toes, rock onto heels)

Abs:
Sit Up Twists (for each sit up, go straight up once, curl right the next time, then come back again curling left. One of each constitutes one rep)
V-Ups (lay flat on floor with arms stretched out and legs flat, curl both arms and legs to meet at middle of body jackkniving up)
Oblique Twists
Ab Roller

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