Diet and full body workouts 3 days a week with light to moderate cardio or light barbell complexes on off days.
2 sets, not including warm ups, as heavy as you can for ten reps with 60 to 90 minutes rest.
Ex.
squats
stiff legs
calf raises
bench press
pull downs
barbell rows
shoulder press
shrugs
dips (weighted if you can)
chin ups (weighted if you can)
Off day Cardio
30 min walking on steep incline or walk/run stairs just to burn some calories and get the blood pumping to help recover from the workouts nothing to strenuous.
My 2 cents
