I have before and progress pictures, I can post them if you guys want, but theres only 2 sets as of now. Here goes my workout routine. Sunday - forearm/shoulder/abs/cardio this is my easy day -I do 4 sets of forearm curls with a barbell going both ways of forearms -I do those shoulder workouts when you raise your arm in the air, 4 sets of these, and 4 sets to the side I switch off these sets, so it's like forearm/shoulder/forearm/shoulder/etc etc after this I do 2 sets of abs on an incline bench with a 10 pound medicine ball, I usually rep about 35-40 each set Monday Chest/tricep/minorshoulders 4 Sets of bench press at 5 reps a set 4 sets of tricep flexors(i hold the dumbell with both hands) 4 sets of those pec flies where you're on the machine with the weights and the rope and you pull the robe or what not, not so sure how to explain these. I switch off the pec flies and tricep flexors 2 sets of dumbell press 2 sets of military press Tuesday- break day Wedesnday - legs/trapezius/abs 4 sets of squats 2 sets of leg press 4 sets of calf flexors on the legpress machine 2 sets of abs just like on sunday 2 sets of shoulder shrugs, i switch off with abs and shoulder shrugs. Thursday - Bicep/back/minor shoulders 4 sets of dumbell curls, 3 reps each(just got on 40 pound dumbells, trying to build this up) 4 sets of stiff legged deadlifts(i'm not so sure how to do a regular deadlift, and I heard it could injure your back if you do it wrong, so I'm staying away for until i can get some help) I switch off my sets of curls and dead lifts 4 sets of upright rows with barbell 4 sets of seated row, i switch off on the 2 rows Friday, Saturday, Sunday - Break day I finish off my work outs with a 25 minute run on eliptical machine, sprinting every 5 minutes, so i sprint at 4 minutes til 5 minutes, 9 minutes til 10 minutes, etc. After my workouts I usually drink a bottle of milk(17g of protein)/chocolate milk(14g of protein) or strawberry milk(15g of protein). Input/feedback appreciated! As of now I weigh 168 pounds, 5'9'' My goal is just to cut off whatever fat I have left, and become a bit buffer and toned.