Well guys, I'm just sitting around for the moment and decided to make a little routine combo if you will. All exercises will be the same for both workouts. There will be about 1-2 minutes of rest between all sets. The first one will be 4 reps for 3 sets of 85% 1rm, reps done slowly. The second routine will be same as first exept 12 reps for 3 sets of 60% 1rm, reps done quickly. I will also be jogging for about 20-30 mins 3-4 times a week after lifting. Thanks for all reviews in advance and give me some opinions and thoughts.

Leg day

Chest/Arm day
Regular bench
Db press
Tricep extensions
Db curls

Back day
Low-lat pulldowns
Seated boat rows