Heres my current workout i started 2 month ago. Seems to be working for me. Now that christmas is over i hope to sort out a better diet to go along with it
Monday
5-10 min jog
3x Bent Over Barbell Rows: 8 reps
or 3x seated cable rows: 8 reps
3x Preacher Curls: 8 reps
3x Cable Cross Over: 8 reps
3x Dumbbell Biceps Curls: 8 reps
2x Dumbbell Shrugs: 10 reps
2x Pullups: 8 reps
Wednesday
5-10 min jog
3x Squats: 8 reps
3x Leg Curl: 8 reps
3x Leg Press: 8 reps
2x Calf Press Machine: 15 reps
If I feel up to it 3x Deadlifts: 8 reps
Ab work
Friday
5-10 min jog
3x Bench Press: 8 reps
3x Incline Dumbbell Press: 8 reps
3x Tricep Cable Pushdown (Rope): 8 reps
3x Military Press: 8 reps
2x Chest Dips: 8 reps
3x Side Lat Raise: 8 reps
Sunday
1 hour boxercise
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