Weight Training
Monday, Wednesday, Friday (1st Week ABA, 2nd Week BAB)

Workout “A”
Barbell Bench Press: 3 Sets – 8, 6, 4 reps
Dips: 2 Sets – 8 to 10 Reps
Military Press: 3 Sets – 8, 6, 4 reps
Dumbbell Rows: 3 Sets – 8, 6, 4 reps
Dead lift: 3 Sets – 8, 6, 4 reps

Workout “B”
Chin Ups: 2 Sets – 6 to 8 reps
Barbell Curls: 2 Sets – 8 to 10 Reps
Squats: 3 Sets – 8, 6, 4 Reps
SLDL: 3 Sets – 8, 6, 4 Reps
Seated Calf Raises: 2 Sets – 8 to 10 Reps

Looking for any ideas for improvement, let me know!

"A" looks decent. For B, I'd ditch the curls and shoot for more reps on your chinups. For chins and dips, I'd recommend doing as many sets as you have to (with 1 minute breaks) to get to 30 reps total. You'll see real quick gains doing that. Add weight when you get to doing 30 in one set.

Other than that, looks solid. Pretty close to what I'm doing right now, actually.

"A" looks decent. For B, I'd ditch the curls and shoot for more reps on your chinups. For chins and dips, I'd recommend doing as many sets as you have to (with 1 minute breaks) to get to 30 reps total. You'll see real quick gains doing that. Add weight when you get to doing 30 in one set.

Other than that, looks solid. Pretty close to what I'm doing right now, actually.

thanks for the advice, i'll keep it under consideration as i get more feedback!