Program Inspired by Beyond Brawn...

[mofosu]

I've read "Beyond Brawn" inside-out. It's a great book and the chapter on nutrition and bulking up was great. Anyhow, I designed a program currently with moderate reps and somewhat high volume to rehearse my form and conditioning. The program will be supplemented by 2-3 moderate intensity cardio workouts (20 mins) per week.

Workout 1:
A) Barbell Squat
B) Barbell Bench Press
C) Barbell Deadlift
D) Incline Shrug
E) Seated Barbell Press
F) Lying Leg Curl
G) Back Extension
H) Breathing Pull-Over

Workout 2:
A) Pull-Down
B) L-Fly
C) Side Bend
D) Dumbbell Row
E) Calf Raise
F) Barbell Curl
G) Breathing Pull-Over
H) Grip Work (Usually timed hold)

the setxrep scheme would 3x8 for all for the next 2-3 weeks until I'm used to the exercises again. Then I'd lower the volume a bit and eliminate a few exercises everytime progress stalls. What do you think?

P.S: I'll be performing daily morning stretches as well.

[JoshDunn]

Thats a long session. I'd look at condensing it or at least cutting the sets to 1-2 rather than 3. I'd perform the seated bb press, standing as seated can be hazardess for the back.

Just to start you off.