"Here are the exercises I use: Squat Leg Ext Leg Curl Straight leg calf raise Chins (wide and narrow) Dips Rows (wide and narrow) Incline Bench Lateral raises rear delt work (dumbells) Dumbell press Tri Ext Curls of all kinds I'll do some crunches too. As well as stationary bike and once in a while I will jog a bit. Sometimes I will split things up into AM and PM workouts. If I miss the PM I will simply do it the next day. I don't use a training partner so I only do negatives on Chins, Dips, curls, tri Ext, and rear delt work. I usually do 2 sets of 2 exercises for back.I don't go terribly heavy on Squats and Bench. I guess 25 years has taken a bit of a toll on this less-than-genetically-ideal body. In fact, on squats I will start with 20 reps. Here's my AM/PM split. AM Squat Incline Bench T-bar row (supported) Calf (straight leg) Lateral raises Bent over laterals EZ curls Tri extensions PM Leg curl Leg extension Millitary press (lowering no further than top of head) Chins Dips Lateral raises lying rear delt raises (lie on bench on your side) DB curl Tri extension calf raise I warm up on the bike for at least 6 minutes with a lot of resistance (break a sweat). I do 2 "work sets" after an adequate warmup on each exercise. On off days I do cardio for 20 minutes twice per day, while I'm dieting anyway. BTW, I'm currently dieting very low carb during the week and carbing up on the weekends. " - Bryan Haycock
