Sun soccer Mon soccer Tues soccer Weds back/bi's -close grip pull downs -bent over rows -pull ups -cable curls -preacher curls -dumbell curls (i like curls ) Thurs chest/tri's -flat bench -close grip bench -incline bench -cable pushdowns -french press Fri legs -leg press -leg curls -leg ext limited partying Saturday relax and party all exc include 4 sets of 8 reps, with the first set of everything being a warmup set. i tend to superset as well, it gives me a good pump and personally i feel i get more out of my workouts than when i rest between sets. i tend to go high weight for low reps, which supports size and strength gains. diet includes a whole lotta chicken and salad, cottage cheese, oatmeal, eggs, rice/starches and a TON of water. supplements include: protein shakes, creatine, glutamine and a good zinc/magnesium dosage along with a multivitamin before bed. stay away from caffeine, it negates any gains you get from creatine, and also weakens your bones. also, stretching ALONE, with no lifting, has been proven to increase STRENGTH by up to 15% in a recent Men's Health article. combine that with a good weight training regimen and you'll end up bigger and stronger than the other guys doing the same routine. the biggest factor in lifting (for me) is preparation and recovery. make sure you have the energy and resources to get a great workout, then take care of your body and replenish whats been stripped from it by eating/supplementing afterwards. my .02$