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.