After years of running that got me nowhere, workout routines that, well, don't work, I decided I had it. Slow build up was what I was ignoring all these years. After scouring Youtube, blogs, and forums, I found a great routine that will give me a great kick-start.
Leg Press, Leg Curl, Cable Row, Barbell and Dumbbell presses, Barbell curls, Shrugs, and Crunches, all done in the same day, 3 days a week, 15 reps. I've added some additional exercises, like 3 days, in between workouts, spending an hour on an elliptical machine.
Don't forget proteins. Whey protein after workouts. I mix in some Waximize (simple carbs) and glutamine. I thought it was a good idea is mix in some glutamine with V8 before workout.
Also don't forget creatine and multivitamines.