alright heres a sample of my workout that i do i would like any help and suggestions that you have.i do 3-5 sets and depending on the week i am doing. week 1 15 reps, week 2 10 reps,week 3 6 reps, week 4 4 reps,
monday shoulder/back / abs
tuesday biceps/abs/quad/calves
wednesday off day 45 minutes cardio
thursday triceps/calves/abs/hamstring
friday chest/abs/calves
saturday off day
sunday off day 45-1 hour of cardio
as of now i dont have a set leg day because of a knee problem(l.c.l)I do calves three times a week and quad and hamstring work on diferent days.