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Sounds good, thanks for the tips. Still need to figure out exactlly what I need to do for my workouts each day. How does this look?
Mon - Stretch, Core, Squat/D.Lift, Chest, Cardio
Wed - Stretch, Back, Squat/D.lift, Arms, Cardio
Thurs - Stretch, Core, Squat/D.lift, Legs, Cardio
Sat - Stretch, Push ups, crunches, cardio

That may look retarted, but I dont know what to do exactlly so just work with me, I learn fast.

Your Welcome.

You've got the right idea as far as incorporating squats and deadlifts into your routine. I wouldn't advise deadlifting 3 times a week, especially when you've got two days back to back. If you can you should try and get a day between workouts if you're going to be working the same muscles again.

I wouldn't look at Chest and Arms as muscle groups. I would recommend Bench, Rows and Military Press (preferably standing) and that should take care of your arms pretty much, maybe throw in some BB curls or Skullcrushers as an accessory.

Throw in your Accesory chest on a day when you're hitting the bench too, you'll be warmed up and slightly fatigued and should provide the best growth IMO.

I would also keep the cardio seperate from lifting days if you can. Lifting takes alot of energy and cardio afterwards can be brutal, not to mention it will severely catabolic.

For your thursday, squats will take care of legs but you can throw in some accessory work such as Hamstring curls or leg extensions if you want.

How about something like this: (rep ranges and sets will vary based on what your goals are...hypertrophy, strength, cutting etc.)

Mon - Squat, Bench, Chest Accessory, Triceps Accessory
Tues- Cardio
Wed - light Squat, D.lift, Military Press, Bicep Accesory
Thurs- Cardio
Friday - Squat, Bench, Rows, Hamstring/Quad Accesory
Sat - Stretch, crunches, cardio

That's a very basic skeleton of what a program would look like. You want to keep your squat at the top of the lineup so that you've got the most energy, keep your bench and deads close to it for the same reason. Take a look at the programs listed on the site and see if any of them catch your eye, theyre definitely alot more organized than the one I just threw down.

__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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I am by no means an expert of this subject, but I can tell you from experience that I did notice a difference in chest appearence by changing from incline to decline to flies. I had more "cleavage" from doing flies and the bottom of my chest got bigger from decline and the top got bigger from incline. I took about five years off because I did not have time to go the gym. Now I only have access to a chest press machine and my chest looks completely different.