here's an example of the calves routine
Actually you should have the order be
Day 1 Legs
day 2 Shoulders et all
day 4 Chest (add abs)
Day 5 Back bis
Day 6 Abs
Day 7 abs or cardio
Alright here you go man imma get specific
try doing a four day split workout plan
Monday work Shoulder tris calves and abs
Friday Back Bis and abs
start every workout with two large compound lifts, for instance on a chest day start with bench and dips or incline...
you don't wanna train ur core daily prolly 2 3 times a week is better. You want to go really hard so that your muscles are sore and have a day to rest. My favorite core excerises are twists, plank (you can get great variations on that one) decline weighted crunches and leg raises
150 is not an exact number. I am lucky (or unclucky depends how you look at it) to live on a fairly steep hill so the distance from the speed bump at the bottom of the hill to one sign post is about 150 M. I do that 12 times then finish off by sprinting the 1/4 of a mile or so back to my house...
BTW Rickson you are the man you really know everything, also what i find ridiculous is people who try to do weight excersises when they can't do it with their own body weight, like doing bench presses when you can't even do 10 pushups or doing barbell squats when you can't even one leg or body...