Anyone got a good suggestion for weights workout, bearing in mind it needs to be hard work (because if
its not tough then i get bored.) AND with the
view to build muscle.  (free weights more than machines)

As i dont think what im doing now is right, not from what i have read over the weekend anyway.

So any suggestions - more than welcome.  

What kind of routine are you doing now regards weights.

As heavy as possible, but doing as follows

Mond - Legs
Tues- shoulders
Wed - chest and bicesp
Thurs - Triceps
Fri - Back

What sets and reps are you doing and do you piramid the weight with each set

i wouldnt do chest after shoulders jo
mon - chest

tue - legs

wed-arms

thur - back

fri - shoulders

oh right you want actual workouts lol

currently do 10 reps heavy as i can , add more weight and do 8 reps then more weight and 6 reps.

currently do 10 reps heavy as i can , add more weight and do 8 reps then more weight and 6 reps.

Ok this is workout that i used to gain muscle.

Mon: Chest and triceps train tris after chest as they have already been pre exhausted from the chest workout.
Tue: legs , Quads
Wed: Back and biceps as above the bi's have been pre exhausted from the back workout.
Fri: shoulders, calves

I only use basic movments sart with a reasonable weight 12 reps adding weight to next set do 10 reps add weight this may need you to be spotted on the last few reps aim for 8 reps,dont forget to warm up first though i normally do a lighter set to start with around 15 reps.

the only thing is i only did cardio when i wanted to get cut and i used to swap my routine around ever 4 - 6 weeks to keep growing.

Tanak you .

Jo