Originally Posted by dukemushroom

this is what i'll be doin...5 days a week for right now until i get back into the shape i want, then 3 days a week to maintain it. here is the workout:
For the 5 day part i do, 12312, then the next week it's 31231, then 23123, then back to 12312.

Workout 1:
flat bench-pyramid sets:1-2-3-4-5-4-3-2-1
incline bench-pyramid sets
flys:4 sets:10
bent over row-pryamid sets
pull ups-pyramid sets
lower back extension-4 sets:10

workout 2:
shoulder press: pyramid sets
lat raise: 4sets:10
tri pushdown: pyramid sets
skullcrusher: pyramid sets
alt bicep curl: pyramid sets
preacher curl: pyramid sets

workout 3:
leg ext: pyramid sets supersetted with single leg ext: 4sets:10
squats: 4sets:20-25
leg press: pyramid sets
hamstring curl: pyramid supersetted with single ham curl: 4 sets:10
calf raise: 4 sets: 25
shrugs: 4 sets: 25

i will also be running 3 days a week, working up to 30 min a day.
Abs will also be 3 days a week.

i'll take any suggestions/criticism ya'll have...this isn't set in stone, it's just a starting point.