SUGGESTED WORKOUT ROUTINE day 1: legs/abs 20 to 30 mins doing 1 or 2 calf exercises 30 mins doing leg presses or hack squats 20 mins doing lunges or hindu squats 10 mins on abs day 2: chest/abs 30 mins doing incline bench--bar or dumbbells 30 mins doing dips or pushups 10 mins on abs day 3: biceps/forearms 30 mins of preacher curls or dumbbell curls or bar curls 20 minutes hammer curls 20 minutes reverse curls day 4: back/abs 30 mins of pullups or pulldowns 20 mins of stiff arm pulldowns 20 mins bent rows 10 mins abs day 5: shoulders/abs 30 mins of overhead press or jerk/press 30 mins side laterals (I'd rather spend the whole hour on overhead press or jerk/press though) 10 mins abs Do NOT get hung up on number of reps and sets.  You set aside a certain amount of time for each exercise, do a couple warm up sets 12 to 15 reps on the first exercise, then enough sets to fill the remaining time--8 to 12 reps that challenge you, resting a minute or two between sets.