Here is my current workout..
mon - chest
tues - bi's
wed - tri's
thurs - shoulders
fri - back
sat - legs
I workout each part to failure and try to lift as heavy as possible on every exercise. Also, I mix up different exercises every week. Might do a super set, tri-set, or just pyramids. Right now, my problem is my diet. I get my carbs from grains, wheat, oats, etc and my protein comes from tuna, egg whites and chicken, BUT when it comes to candy, I can't turn it down. smile.gif I know I am hindering my muscle mass by all the cardio I do but if not, I put on mad weight from my bad genetics and sugar craving. I do interval running which isn't too bad. I start at 5mph for a 1/4 mile, then go up to 6 for the next 1/4.. then back down to 5, then back up to 6.5. I do this every 1/4 mile for 4 miles so the last mile is at 9 and 9.5 but the slow down to 5 gives you a nice recovery time. I do this about 5-6 days a week so I might try to cut this down to 3 days and see what happens.