This is just a estimation of what I do per week. Just recently switching to a low carb diet the weight is going to shed off for the foreseeable future.

1 hour low intensity cardio is done every night via exercise bike or elliptical. Intensity is increased if I'm feeling strong.

Sets / Reps can vary from workout to workout, sometimes 3x8 other times 3x12

Mon - Flat Bench, Chest flys, Tri Extensions, Curls ,Inc. Dumbell Press

Tue - Squats, Leg Extensions, Leg Curls

Wed - Curls, Lat pull down, Seated Rows, Standing Rows, Forearms

Thur - Leg Extensions, Leg Curls, Abs

Fri - Flat Bench, Chest flys, Tri Extensions, Curls ,Inc. Dumbell Press

Sat - Squats, Leg Extensions, Leg Curls

Sun - Curls, Lat pull down, Seated Rows, Standing Rows, Forearms

Mon - Rest

Tue - Rest

Rinse and repeat. Have been making muscle gains, and small weight loss before switching to low carb, still expecting some muscle gains, strength gains and greater weight loss. If I'm showing any signs of soreness or fatigue I will take a day or two off if needed.

In case anyone was wondering it is definitely possible to put on muscle while on low carb diet, need to work hard have plenty of rest and keep your fats and proteins high. Especially if you are new to exercising

Cheers

Garrett