Training Advice

UPPER BODY	MONDAY + THURSDAY
Bench press	3 sets of 8-12 reps
Barbell Row	3 sets of 8-12 reps
Shoulder press	3 sets of 8-12 reps
Barbell curls	3 sets of 8-12 reps
Tricep pressdown	3 sets of 8-12 reps
LOWER BODY	TUESDAY + FRIDAY
Leg extensions	3 sets of 8-12 reps
Leg press or squats	3 sets of 8-12 reps
calf raises	3 sets of 10-20 reps
ab crunches	3 sets of 20 reps

TIPS:

* Perform 5 - 10 mins. of cardio or do a few light warm up sets before you start the routine.Train to absolute failure on each working set.
* Use a controlled speed - 2 seconds up, 3 seconds down.
* Don't add any more sets - if you think its not enough then your not training hard enough!
* To grow you must get your diet right. Add extra protein to your diet by using a good quality protein powder 2-3 x each day.