Day 1: Squats 5x5-10 Leg Extensions: 3x15 Standing Calf Raise 2-4x10 Stiff leg Deads 4x10 Off Day 3: Incline DB Press 4x6-10 Weighted Dips 4x6-10 Seated BB Press 3x6 Seated DB Press 2x8-10 EZ bar Skullcrushers 4x6-10 Off Day 5: Weighted Chins 3x4-6 BB Rows 3x6-8 Deadlifts 3x8-10 BB Curl 4x8-12 Off Off Sets listed are working sets. At least 2 warm up sets for the first exercise for each bodypart and at least 1 warm up set for each subsequent exercise for that bodypart. Same weight on all working sets. Once I can hit the upper rep range specified for every set of an exercise, increase weights slightly for next time and try again. After 6 weeks, deload working with 80% of your max weights for one week and do not take any set to failure. Rest times can vary between sets. I take as much time as i need to recover and refocus for next set. Obviously something like heavy squats will take more time (3-5 minutes) than something like curls (1-2 minutes) What's your opinion about it mates?