History: I have lifted for about 4 years and made some good gains. I began at 90 lbs. as a Sophmore in highschool. I am now at 140lbs. as a freshman in college and looking to get to a 165 - 175 range within the next few years.

The past 4 to 5 months has been a slacking time due to freedom from the parents ie, partying. The past 2 weeks I got back into the gym and got back into the swing of things, getting my body prepared for the next few months of training.

Eating: I have never documented or counted my food intake. I am a very clean eater, eating essentially protein, carbs, and a small percentage of fats. I am looking to up the fat intake a little bit to see if it produces more results. I also generally have a cheat day once or twice a week (Beer and pizza).

6 - 9 Meals a day

Supplements:
Noxplode - 1 serving before and half serving after workout
Glutamine - 1 serving before and after workout
Fuze - 1 serving in the morning and 1 at night
Muscle Juice - Scoop in the morning, afternoon, and night
Random Protein Supp. 1 before workout and 1 after


Routine: As of right now I feel I might overtrain and lose motivation, which is why it is only a 4 or 5 week routine.

I plan on doing sets of 3 and 4. Sets of 4 will go with the more substantial lifts (squating, benching, rows, deadlifts) which sets of 3 with be more aimed towards isolation. All weights will be kept the same that day, but the next time my goal is to increase.



Day 1 - Chest and Shoulders
Flat BB
A1. Incline BB
A2. Incline Flys
Standing Military
Seated DB Press
B1. Front Raise
B2. Bent Over Raise

Day 2 - Legs
A2G Squats
Leg Press
Seated Calves
Standing Calves
Still Legged Deadlift

Day 3 - Back and Arms
A1. Skull Crushers
A2. Close Bench
Weighted Dips
B1. BB Curls
B2. Pull Ups
Dead Lift
BB Rows
C1. Lat Pull
C2. Seated Row

Day 4 - Off

Day 5 - Chest and Shoulders
A1. Decline BB
A2. Decline Flys
Flat DB
Seated BB Press
DB Press
Standing Flys

Day 6 - Legs
A2G Squats
Leg Curl
Stiff Legged Deadlifts
Seated Calves
Standing Calves

Day 7 - Back and Arms
A1. T-Bar Row
A2. Spead Pulls
Deadlift
A1. Preacher Curl
A2. Hammer Curls
C1. Skull Crushers
C2. Closed Bench
D1. Weighted Dips
D2. Dia. Push Ups

Advice would be appreciated

__________________
Deadlift - 405X1
Squat - 325X1
Bench - 225X1

Golf Tee - Anyone who can bench more than they can squat and/or deadlift.