That's right ladies and gentleman, I finally decided go to the gym. I have it for free at my work, so I decided to take advantage of it. Now I'm new to this, so I ask my friend to help me out and give me a routine. I do these reps three times each. So here is my routine: Monday(Chest/Back1) -Flat Dumbell Press 6-10 reps -Incline Dumbell Flys 6-10 reps -Weighted Dips 6-10 reps -Lat pull down 6-10 reps -One arm DB Rows 6-10 reps -Deadlifts 8-10 reps -Lower Abs 15-20 reps -30 minutes of cardio, either running on the treadmill, bike or rowing machine. Tuesday(Arms1) -Barbell Curls 8-12 reps -Dumbbell Hammer curls 6-10 reps -Preacher Curls 6-10 reps -Straightbar pressdowns 6-10 reps -Skull Crushers 6-10 reps -Reverse grip pressdown 6-10 reps -Upper Abs -30 minutes of cardio, either running on the treadmill, bike or rowing machine Wednesday(Legs/Shoulders1) -Squats 6-10 reps -Leg Extensions 6-10 reps -Seated Calf raises 6-10 reps -Military Press 6-10 reps -Upright Rows/Shrugs(superset) 6-10 reps -Dumbbell Front Raises 6-10 reps -Oblique 15-20 reps -30 minutes cardio, either running on treadmill, bike or rowing machine Thursday(Chest/Back2) -Incline Press 6-10 reps -Flat Bench Flys 6-10 reps -Decline Bench Press 6-10 reps -Bent Over Bar Rows 6-10 reps -Lat Pull Ups 8-10 reps -T-Bar Rows 6-10 reps -Forearm Curls 8-10 reps -Other Forearm excercises 8-10 reps -30 minutes cardio, either running on treadmill, bike or the rowing machine Friday(Arms 2) -21's 4 set -Alternate dumbbell curls 6-10 reps -Concentration curls 6-10 reps -Overhead DB extension 6-10 reps -Rope Tricep extension 6-10 reps -Close grip benchpress 6-10 reps -Abdominal blitz continuous -30 minutes cardio, either running on the treadmill, bike or rowing machine Saturday(Leg Shoulders2) -Hack Squats/Leg Press 6-10 reps -Hamsting curls 6-10 reps -Standing calf raises 6-10 reps -DB Outward shoulder raises 6-10 reps -Arnold Presses 6-10 reps -Reverse Delt Flys 6-10 reps -Oblique 15-20 reps -30 minutes cardio, either running on treadmill, bike or rowing machine.