3. Shoulders

Front military press - this compound exercise targets shoulders but also works triceps.

Dumbbell lateral raises - this isolation exercise works shoulders only.

Bentover dumbbell laterals - this isolation exercise works rear delts.

WEDNESDAY (Back, Biceps, Forearms)

1. Back

Front lat pulls - compound exercise that targets lats but also works biceps and mid-back.

Deadlifts - compound exercise that targets back and quads but also works hamstrings, calves and glutes.

Dumbbell rows - compound exercise that targets mid-back but also works biceps and lats.

Dumbbell shrugs - isolation exercise that works traps.

2. Biceps

Dumbbell biceps curl - isolation exercise that works biceps.

Dumbbell hammer curls - isolation exercise that works biceps.

3. Forearms

Barbell wrist curl - isolation exercise that works forearms.

FRIDAY (Lower Body)

1. Legs

Squats or leg press - compound exercise that targets quads but also works hamstrings, calves and glutes.

Leg extension - isolation exercise that works quads.

Leg curls - isolation exercise that works hamstrings.

Standing calf raise - isolation exercise that works gastrocnemius calf muscle.

Seated calf raise - isolation exercise that works soleus calf muscle.

You could start this program by aiming for two sets of 8-10 reps per exercise but as your strength and size increase you should really introduce techniques that boost intensity even further. This can be achieved in a number of ways including use of pre-exhaustion, super sets, partial reps, isometric contractions and forced reps. These techniques are covered in detail elsewhere in this series of articles.

1. The increased blood flow delivers more nutrients to muscle cells thus helping them to grow during adaptation and recovery phase.

2. Its ability to reduce inflammation helps muscles that have been subjected to extreme stresses.

Given its close relationship with arginine care should be taken in applying small doses and increasing them gradually until an optimum level is reached. Bear in mind that many protein powders and other supplements are fortified with amino acids so check labels carefully. The manufacturer's instructions should be followed in all instances.