http://www.bodybuilding.net/training...-list-210.html

Take a look through the sticky, there are many programs in there that will work for you.

just as a quick point, 2hrs is far too much, you shouldnt be in the gym for more then 60-90 total minutes (including cardio), three times a week.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.