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Old 10-05-2012, 03:30 PM   #4
Bane11
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Thanks for the advice and have done some tweaking to the program. Here's the revised routine which will be a 1 on/1 off cycle.

Workout 1- Chest/Back/Shoulders

Bench Press
Incline Press

Chins/Pulldowns
Bent Rows
Deadlifts

Front Press
Side Raises or Upright rows

Workout 2-Legs/Arms

Squats
Leg Press
Leg Curls
Calf Raises

Barbell Curls
Preacher Curls
Pressdowns
Extension

2-3 sets of 8-12 reps for each exercise except for calves which will be done for 10-15 reps. Sets taken to near failure.

As for diet, I stick to a moderately high protein (1g per pound of lean bodyweight) moderately low carb (1g or lower per pound of bodyweight) and fats are at least at 20 %.
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