• Bench Press - 5 sets of 5
• Traditional Deadlifts - 1 set of 20 (The "1 set of 20" is a breathing set. Meaning, you choose a weight you can do about 10 reps nonstop with. Then you rest the weight on the floor, DO NOT take your hands off the bar, take a couple of breaths (no more than a 3 second rest) and grind out 1-3 more reps. Repeat until you hit 20. NEVER compromise form!!! If your form suffers, lighten the weight.)
• Standing Calf Raise - 2 sets of 20

Friday

• Shrugs - 5 sets of 5
• Barbell Curls - 5 sets of 5
• Dips - 5 sets of 5
• Squats - 5 sets of 5 with Weight from Monday

Diet: Follow a 20 calories per pound of bodyweight (ie: 200 pound man takes in 4,000 calories) with a 40/30/30 split of Carbs/Protein/Fat. You might be restricting your gains by not upping your calories. To LOSE FAT, take in anywhere form 12-15 calories. The workout shouldn't take any longer than 35-45 minutes to complete.

INTENSITY is the key for this routine. Each working set leaves me drained, somewhat light headed from the exertion, and breathing heavy. Rest no more than 2-3 minutes between working sets. Have a spotter if at all possible. Never risk your safety.