Wow! Thanks so much MF. This is great info. I have a couple of follow-up questions. 1) I have lower back issues so have stayed away from deadlifts and good mornings. Heavy squats would be risky. I realize those are better than the more isolation exercises, but that is the situation at this time. If those were removed from your recommendations, would you add or change anything? 2) You list both Chest Press and Dumbbell chest press. How do they work the muscles differently? 3) What is 1 x arm shoulder press? 4) Cable pushdowns are similar to dumbbell pullovers (high cable, arms straight, push down to thigh level). Is that better on chest day? I thought it worked back more. 5) From the back/bicep day, it looks like there are no bicep specifics. I am guessing this is because they are worked sufficiently with pull-ups and rows? 6) This wasn't in my earlier post, but something I wanted to check out with you....what are your thoughts about BCAAs and creatine for someone at my level of training and for my goals? I will look at the logs and consider starting one. Thanks!