my workout consisted of exactly this... [all varied from 5x10 to 3x10] depending on how i felt
Monday = Chest: incline dumbbells, hammer machine declines, smith machine bench (shoulder issue so i use this instead of reg bench), pec dec and cross cables or dips
Tuesday = Back: Pull ups, lat pull downs, cable row, bent over row, t-bar row and dead lifts every other week.
Wednesday = Legs: leg extensions, hack squat, regular squat, seated calfs, leg press, lying/standing leg curl (hamstrings) standing calves and Straight leg deadlift every other week (weeks were i did not do deadlifts)
Thursday= Shoulders: Military db press, side laterals, front laterals, back delts w/ pec dec or db's, shrugs (db, smith machine, barbell) upright rows
Friday = Arms: Tricep pushdowns, skull crushers, close grip bench, weighted dips, cambered bar curls, seated alternating curls, preacher curls, forearms
Diet was exactly this... [i was in college and worked at chilis]
bowl of rasin bran
gym
quizno's - large turkey with damn near everything and a cup or bowl of broccli cheese soup (depending on hw hungry i was
sleep
lunch: good meal usually checiken breasts, veggies and potatoes
snack: i make my own shake: 12 oz milk, 2 scoops whey, banana, egg whites, 2 scoops peanut butter
dinner: what ever i wanted - i worked at chilis remember
i might eat dessert or snack b4 bed or go out drinking for a few hours
this is not the best diet and workout but it has worked for me. biggest key was rest and i ate big time!!!
some on here may not agree with what i typed but IT WORKED FOR ME on the weekends i ate whatever and would sometimes do legs on saturdays if i was up for it
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