I have been training for a long time using a combination of isolation exercises and compound exercise (much more isolation than compound) which has given me good results and great strength but have recently been given a routine from a friend (who is pretty huge) and he has recommended that I now start to concentrate on compound exercises only if I want to gain mass (which I do). What do you make of the routine shown below? All of the exercises are done on the maximum weight that still allows best form and ROM. Day 1: Chest Incline Barbell Press (4x10) Flat Dumbell Press (4x10) Body Weight Dips (4x12) Have to be careful of shoulders so dont go heavy on this Machine Flys (4x10) Incline Dumbell Flys (4x10) Day 2: Legs Squats (4x10) Leg Press (4x10) Leg Raise (4x10) Ham Curls (4x10) Quad Curls (4x10) Day 3: REST Day 4: Shoulders Seated Press (4x10) Lateral Raise (4x10) Front Raise (4x10) Reverse Pec Deck (4x10) Bent Over Posterior Delt Raise (4x10) Day 5: Back Dead Lifts (4x10) Wide Grip Pulldowns (4x10) Close Grip Pulldowns (4x10) Bent Over Rows (4x10) Day 6: REST Day 7: REST Would you add or remove anything from this list? I am looking for exercises that will build mass quickly. I am due to start a course in 3 weeks and want to have the new routine in place by then. I should also add that I add 10-20 mins cardio most days after weights.