Routine focuses on starting with compound movements for each muscle group then going to isolated where possible. Each 'cycle' is two weeks with total rest day on Sunday. For first two weeks focus on higher reps (12) with maxed out effort to get last two/three. Second two weeks focus on lower reps (6-8) but still maxed out effort to get last two/three. Lower weights on higher reps weeks and higher weight the lower rep weeks. Morning cardio -before breakfast - is essential to keeping body fat low, but you have to eat clean and big. Abs and obliques also worked in morning. In a pinch you could add these to tail of weight workout in afternoon.