My bad I am 25 years old, I am 5'5 tall, Weight is 210lbs... I have been bodybuilding for 3 years now... I am ready to bulk up again... As for my training I push 225 incline, flat, decline ( always flys right after ) I squat 450, leg press 765, calve raise 380, row 225, lat pull 280, machine, good morning 185, hyperextentions 100, shrug, 405, shoulders 60 pounds raises, etc.. Curl 75 on preacher, same try, forarms 50, pull ups, dips, and push ups pre-workout... I hope this wasn't to much info, this is what came to mind when you asked training... Also I have done research, but it is all confusing as hell... Lol I take a ton of sups, animal paks and wiegh...