Q: reply to 1267, so you want me to do exactly the same, where i work the same body parts 2 days a week? or should i take one of your sample workouts, just for the days and exercises, then modify it for what i need?-what do i need then, just like 3 sets of 10 reps or so?

A: It's up to you -- either keep your existing workout (I would probably modify to only do to 3 sets per exercise instead of 4 you do now) or pick up any of my sample programs. Remember there is no such thing as the perfect program -- so many different programs are perfectly fine. Stay on one program for two months or so, then take a week or two off to let your body rest and then come back with a different program.