I decided not to clutter Swordsmasters thread. So here is my own.

Bascis

Age:16
Height: 6'
Weight: 223

Bench: 235
Squat:405
Power Clean: 225

Caloric Intake: 4000+ 250 g of protien a day supplemeted with Whey

Routine

monday
-------
-bench press - 5x5
-incline dumbell or bar press - 3x8
-military or dumbell press - 3x8
-skull crush or CG bench press - 3x8
-weighted crunches - 3x15

wednesday
----------
-squat - 5x5
-leg press - 3x8
-leg curl - 3x8
-calf raise - 3x8
-hanging leg raises - 3x15


friday
-----
-deadlift - 5x5
-bent row - 3x8
-barbell or dumbell shrug - 3x8
-barbell or reverse curl - 3x8
-medicine ball twist on incline bench 3x20