[SoLiDUS]

[quote:f0dca]for arms and abs and pecs and cardio?????? [/quote:f0dca]

Cardio can be anything you want, provided it gets you going slowly and
safely. Do it for a good ten minutes and then move on to circuit #1.

Circuits (you will do every exercise one after the other without break until
the circuit is over: you can take a 2 minute break before starting #2. Note:
always start with the bigger muscle group and move your way from there...)
Also, note that depending on what your goal is, you'll have to modify the
weight of the dumbells / machines and # of reps you will be doing: eg. for
endurance/resistance training, you would take a lighter weight and do ~ 12
to 15 reps. More muscle, ~ 8-10 with a heavier weight and strength ~ 6-8
with heavy weights. Remember that nutrition and rest will be your masters
from now on... if you want great results.

Circuit #1

Incline dumbbell bench press
Reverse Bicep curls (overhand grip w/ ez curl bar)
Tricep reverse pulldown (underhand grip, usually one at a time)
Reverse swiss crunches (hold a smaller swiss ball with inside of legs and
curl upwards from an incline bench)

Circuit #2

Flat dumbbell bench press
Wide-grip bicep curls (with ez curl bar)
Tricep pulldowns
Swiss crunches (on the big-ass balls - for this you do around 20 reps)

Circuit #3

* Decline dumbbell bench press / Flat dumbbell flies
Dumbbell bicep hammer curls (you don't twist them, they stay straight)
Tricep extensions
Side ab crunches

* Depending on what you want: the decline exercise will fill up the lower part
of your chest (I've never had trouble with that) while the flies will fill the IN
part of your pectorals. It's up to you... hell, you can alternate if you want.

Have fun...