Well all I've been doing weight-wise is bench pressing 100 lbs 20×3reps and curling 30lbs 10×3reps on each arm. Situps hurt my back a lot but I've tried to do some a day. This obviously has shown no results over the last year or so, so I am wanting tips.

1. I want to get stronger and define triceps, biceps, abs as well as other areas.
2. Use the link below for execise ideas for each body part. Pick a couple every few weeks (for each body part) and switch them up. Forcing your body to do something new keeps the gains coming.

   Mon - Legs & ABs
   Tues - Chest, Biceps, Triceps
   Wed - Back, Shoulders
   Thur - Legs & ABs
   Fri - Chest, Biceps, Triceps
   Sat - Back and Shoulders

   Nutricion - Lots of protein, moderate amount of carbs (breads and starches) and lots of water. Also, get on a good one-a-day vitamin.

   And be sure and get plenty of rest (those muscles need there rest for rebuilding).

3. I don't go to the gym but have all the basic stuff ( bench, barbell, ez bar, dumbbells )
4. Don't overdo it. Dick becomes weak
5. Any suggestions for a weekly routine ( including what to eat before and after ) are much appreciated. The more detail on what to do each day the better, thanks in advance!
6. http://www.exrx.net/lists/directory.html…

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