Quote Originally Posted by Trainer_jyms
Cruz, post a workout and I can point out things to fix. Spenda has actuall exrcises and such for each day of the week. His workouts are quite long actually.
My old routine was something like this.

I'd go to the gym every other day. Start out with free weights and do 3 sets of each of the following: hammer curls, the shoulder exercise where your arms are straight and you lift them up pointing out from your body, tricep exercise where you hold the weight behind your head and straighten your arms, bent arm row.

After that I would use the machines. I would try 3 sets of the military press, row machine with weight for my back, lat pull down, bench press, and bar dips.

I would also do some sit ups. Some days I would focus more on my back and other days more on my chest. I never had any leg exercises.