Whats your goal?

1: Do you want to big and shinny?
2: Heathy, strong, awsome stamina?

By experience #2 is the better choice for a normal life style and extra stamina doesnt hurt with the ladies if you catch my drift.

I can hook you up with the "fireman's work out" but ill have to find it. Anyways its based around a high carb and protein diet and about 1hr of work out 4 days a week. Works on all muscles, FYI it wont give you a beach body but you will be a well balanced power house

If i find it ill email or PM it to you.