Brand New rutine.

[Voland]

Nothing fancy...here you go.
Got my stats in diet section.

D1: Back and hams.
D2: Chest and quads.
D3: cardio
D4: Delt
D5 Arms and calves.
D6: cardio
D7: cardio

Back and hams

Pullups 4x6-10
BB rows 3x8-12
Seated rows 3x6-10

Legs curl 4x8-12

Chest and quads

Incline DB press 3x6-10
Flat BB press 3x 8-12
Machine fies 3x10-12.

Legs press 4x8-12
Leg extension 3x 12-15

Delts

Lat raises 3x8-12
Rear raises 3x8-12
DB or machine press 4x 6-10

Arms and calves

Calve raises 6x15-20.

BB curls 3x6-10
Hammer curls 3x6-10
preacher curls 2x8-12

Close grip BP 3x8-12
Pushdowns 3x8-12
Dips 2x6-10

[Matt]

I cant see any sqaut, imo you should have a leg day..