My workout routine is Day 1 Chest and triceps which consists of flat bench, incline bench, decline bench and flys about three sets on each with a rep pattern around 12, 8, and 6
Day 2 Legs and shoulders, squats 4 sets of 12, 8, 6 reps, leg press same rep pattern, leg extentions and leg curls for shoulders I do shoulder press with either bar or dumbells and then raises and rear delts
Day 3 Back and biceps, I do pulldowns, t-bar, dumbell rows, and cable rows
biceps I do standing curls, hammer curls, and concentration curls rep pattern still 12, 8, and 6 reps I always add weight for each set
I eat eggs and toast for breakfast, a turkey sandwich for lunch with a banana and protein shake and for dinner red meat occasionally, rice, beans and another protein shake