Alright mate, like Mackers has said you need more high reps' if you don't want too much size. 15 reps' is what I'd go for if I was you. Although I would do 10 - 12 reps at first to bulk and then higher the reps' to maintain a size you are happy with.
You could do it like this.
Monday: Chest and Back.
Tuesday: Cardio.
Wednesday: Shoulders and arms.
Thursday: Cardio.
Friday: Legs.
Saturday: Cardio.
Sunday: Rest.
Or if you don't wish to train so often, do the cardio after your weight sessions.
When doing the weights you need good control. I like to come down slow and power it up, but with control. Basically, you need to use your muscle to push and pull the weight, not momentum. If I do my back, when I pull the weight down if I can't hold it there, then I never used the muscle to pull it there. I don't hold it there, but I use that as a good indication. Does that make sense?
I like 20 sets for major bodyparts, and 12 for the smaller ones like Bicep and Tricep. Some prefer less, but I find it works for me. Remember to warm up, and include these as part of your full workout. You could do 4 warm up sets and 12 heavy sets.
These are the main excersises.
Shoulders.
Side lateral raise.
Front raisers.
Bent over raisers.
Shoulder dumbbell press.
Shoulder front barbell press.
Behind the neck barbell press.
Traps. (Shrugs).
Traps with the barbell.
Chest.
Dumbell press.
Dumbell Flies. (Incline and flat)
Pec machine
Dumbell pullovers.
Flat bench press.
Incline bench press
Back.
Dumbell pull ups.
Normal pulls up for lat, front and behind.
Bent over barbell rows.
Lat Pull downs (Front hand behind)
There will be different back machines too.
Bicep.
Dumbell curls.
Hammer curls.
Bent over dumbell curl.
Concentration curl.
Barbell curl.
Tricep.
Skull crushers with dumbell.
Overhead extensions with dumbell.
Seated dips.
Close grip bench press.
Skull crushers
You'd be better putting these into youtube, and putting 4 together for when you go the gym and then doing these. Remember, I'm no expert myself. So before your back day, you tube them.
Benni.
