I know next to nothing about setting up an effective workout. I got lost in the labyrinth of stickies. It's not as easy as everyone thinks to find all the info you need. Sunday: 3x6 Clean & Press 3x10 Bent Over Dumbbell Rear Delt Raise 3x10 Front Dumbbell Raise 3x6 Barbell Curl 3x10 Bench Dips 3x10 Seated Bent-Over One-Arm Dumbbell Triceps Extension 3x10 Barbell Shrugs Wednesday: 3x8 Bench Press 3x6 Bent Press 3x12 Sit-ups /w Weight 3x14 Saxon Side Bends (7 per side) 3x8 Bent Over Barbell Row 3x10 Stiff-Legged Barbell Deadlift Friday: 3x10 Standing Leg Curl 3x6 Barbell Deadlift 3x8 Leg Extensions 3x10 Rocking Standing Calf Raise Probably going to be incorporating a chin-up bar into my arsenal within a week. Considering putting in a neck exercise day between the main workouts and sometimes I do forearms separately while at the end of some workouts I do a few forearms exercises. I try to do everything for 6-10, but I'm limited by weight. I just use plates for everything I don't use the barbell for (tricep extensions, etc.). I'm trying to train just to be fitter, stronger and bigger, just for myself. Right now I was lifting heavy in order to get bigger. More importantly, I'm learning kickboxing and would like my workout to orbit that ideal. I want my workout to help a kickboxer. Getting a heavy bag and all too, but this is about the workout. NOW, what can I improve upon?