I am currently going to go on a cycle of test and deca and want to make my workout more intense i currently do one muscle group a week and do squats twice a week. I currently got my muscle and fitness mag in and was thinking about following arnolds workouts. I am 20 and i have been lifting since i was about 16. his workout includes for CHEST bench press 20-6 reps incline barbell press 10-15 reps flat bench dumbell flye 10-15 reps and weighted dips 15 reps every excerise is 5 sets. BACK wide grip pull up 15-8 reps, t bar row 10-15 reps, chin up 12 reps barbell deadlift 6-10 reps, all ex. are 5 sets expect for last contains 3 sets, BIS barbell cheat curl, seated dumbell curl, preacher curl, concentration curl, every ex. is 6-8 reps with 6-7 sets, TRIS close grip bench press, cable pressdown, lying ez-bar french press, dumbell kickback, every ex. is 5-6 sets with 6-8 reps. I am going to follow his shoulder and legs workout anyways and abs just because mine is horrible i think. It seems more of a persons excerise who is trying to get cut but hey idk what do you think. I can post the rest of his workout for those of you who want to see it