Here is a workout schedule I personally follow, I used this as my template: http://www.muscleandstrength.com/wor...t-workout.html
I changed up some things for my own needs
---
What will happen if you follow this workout schedule for 12 weeks?
A) You will pack on muscle in all the key areas, and it will be evenly spread
How long till I am "jacked"
A) Calm down there tiger, it will take many months before you see MASSIVE change. You will see small changes though within 2-3 weeks!
How much should I eat
A) I will post another guide sometime for this, basically the jist is eat more than your body needs but not that much more that you gain massive amounts of fat.
Rep range?
6-15 is hypertrophy which means growth!
1-6 is strength, but don't expect to get very large.
---
MONDAY
Dumbbell Shoulder Press
Dumbbell Lateral Raise
Dumbbell Reverse Fly
Dumbbell Shrugs
Dips
Triceps Push down
One Arm Cable Extension
One Arm Dumbbell Extension
TUESDAY
Wide Grip Pull Up
Close Grip Pull Down
One Arm Dumbbell Row
T-BAR Row
THURSDAY
Dumbbell Bench Press
Incline Dumbbell Bench Press
Incline Dumbbell Flys
Cable Crossovers
Incline Dumbbell Curl
Concentration Dumbbell Curl
Preacher Curl
Standing Hammer Curl (But using this guys method: http://www.youtube.com/watch?v=LKoTbVsDRrY)
FRIDAY
[quote]
Squat
Leg Press
Leg Extension
Seated Calf Raise
Standing Calf Raise
---
4 Days, you can do this...