Ok, Newbie here with a first post and some results. I worked out for about 6 months (3on1off) after taking 10 years off. I did sd, then RM's, then sd again, then began the first cycle. It looked like this:
Squats
Leg Curls
Calves
Bench
Pulldowns
Rows
Shoulder Presses
Rear delt
Shrugs
Bis
Tris...