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Giving specific fitness advice over the web without assessing the individual is useless IMO. If you're not assessing, you're guessing. How can you write out a personalized program for someone you know nothing about?
Here is the GENERAL of what you need.
1. Metabolic Typing for diet - research.
2. Combo of Conjugate Method, Repeated Effort Method, Dynamic Effort Method
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"http://www.t-nation.com/free_online_article/sports_body_training_performance/the_rule_of_90
In his book, Science and Practice of Strength Training, Vladmir
Zatsiorsky states that there are essentially four methods to
developing strength:
1. Lifting a maximal load (exercising against maximal resistance): the
maximal effort method.
2. Lifting a non-maximal load to failure, with the muscles developing
the maximum force possible in a fatigued state during the final
repetitions: the repeated effort method.
3. Lifting (or throwing) a non-maximal load with the highest
attainable speed: the dynamic effort method."
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4. Training based around bench variations, squat variations, and deadlift variations, NOT body parts.
5. Proper Rest - research circadian rhythm - in bed around 10/10:30 pm arise between 6-7 am each day.
6. Stay Hydrated. Your body is 75% water. It is essential for proper cellular function.
7. Advanced - consider getting tested for immune, hormone, digestion, and detoxification issues to get a window into how you are doing internally.
The proper combination of diet, rest, exercise, stress reduction, and supplementation (if needed) are what will determine your failure or success. Good luck.
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