Monday:
Straight Bar Curls: 2 sets, 6 reps 20kg
Dumbell Curls: 2 Sets, 6 Reps 10kg
Lying Tricep Presses: 2 sets, 6 reps 15kg
Dumbell kick-backs: 1 sets, 8 reps, 10kg
Wrist curls: 2 sets, 8 reps, 20kg
Dumbell Wrist Curls: 1 sets, 6 reps, 10kg
Weighted Crunches: 1 sets, 8 reps, 5kg

Tuesday:
Cardio

Wedensday:
Squats: 2 sets, 6 reps 20kg
Leg Press: 2 sets, 6 reps 10kg
Stiff Leg Dead Lift: 3 sets, 6 reps 30kg
Standing Calf Raise: 2 sets, 6 reps 30kg

Thursday:
Cardio

Friday:
Bench Press (Barbell), 3 sets, 6 reps, 20kg
Incline Dumbell Bench Press (30 degrees): 3 sets, 6

reps, 10kg
Weighted Dips: 2 sets, 6 reps, 20kg

Saturday: Cardio

Sunday:
Rest



Alright, that's the workout I'm planning on doing. I the lifting from the MAX-OT pdf document on John's site, they look like they could benefit me in building muscle to boost my metabolism very well. And also the Cardio is included. Any tips or changes please?
Stats: 225 Pounds, 6'1. I've probably passed the newbie gains stage a while back aswell.

where is your back work??

There is NOTHING in that doc that even remotely resembles your program. There's a reason they said you should follow it to the letter.

Definitely DO NOT Neglect your back! That will lead you to problems down the road!

There is NOTHING in that doc that even remotely resembles your program. There's a reason they said you should follow it to the letter.
I most of the workouts from one of the pages in it :p

Anyway, I'll add a back workout in a cardio day instead, would this help me any more to build muscle while loosing fat and keep my metabolism going?

(I know nothing about lifting, as you can see, so I need to ask for the help).

If I were you, I would move the triceps work (lying tricep presses and dumbell kickbacks) to your chest workout on fridays (do them last). This is because your tri's are already being worked when you do chest or shoulder work, like bench press or military press. They are a push muscle.

Then add a couple of back routines to monday and do them first, before your bicep work. The biceps are a pull muscle and they are being utilized in your back workout.. as in seated rows or lat pulldowns.

If you move anything to a cardio day, maybe put your ab workout there.

You should also add more ab and calf exercises per week. Those muscles recover much quicker than any other muscle.