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Message: <blockquote data-quote="StevenD" data-source="post: 1483724" data-attributes="member: 230686">my workout in a nutshell for a week monday chest incline bench flat bench  chest flys on a bench and weighted pushups then do some abstues- tri's and bi's tricep- close grip bench press behind head arm extention  and rope pulldowns and biceps- straight bar curls hammer curls rope curls and pullups then i do obliqueswed-shoulders arnold press straight bar press cleans and some free weight stuff then i also work traps  doing shrugs and agin absthurs-Back doing cleans rows and lat pulldowns i also go on the rowing machine  and abs agin friday - cardio  and toning i try to tone everything on this day and do some cardio but it never works so u might have to spread it out over 2 days hope i helped</blockquote>