I bought book Body by Design by Kris Gethin. Good staff!
I was doing weight lifting for already about 15-17 years but mostly just compound excersises and cardio; 1-2-3 times a week; I quit smoke a year ago. I felt I am too heavy that's why; and Cris' book and 12-week program is really good, I never did isolated staff before and now I think it's better to do "cardio for muscles" instead of dead lift

It's the only sport which won't heart you :)
wow, it's not sport
(the only routine which can make you strong and healthy, and young)