I've read through the posts and haven't quite found what I am looking for. Im looking for a basic 5 day work out with sets and reps. I'm looking for a work out that includes the core lifts such as a cleans, deadlifts, squats bench and the assisting exercises (tricep extensions, curls, shoulds) stuff like that. I've searched the internet, but with little worth while outcome. I've wrestled in the past and am now a 24 year old Marine who has been working out and eating right religiously for the past 6 years in the Marine Corps. The best shape I've been in was during wrestling season. I'm asking my fellow wrestlers to help me configure an Ideal work out. Like I said, I am looking for free weights and cardio help. Any help would be awesome. Thanks guys!