While reading one of the other threads on the boards, it occured to me that a couple people here are currently involved in some form of excercise program. And I was looking to compare notes with about "Jedi training" as it were. I've been going to Bally's for the last couple years. And after reading about some of the various fitness programs, and other schools of thought, I came up with a some things that seem to work for myself. Alot of this stuff came out of the book: Body for Life (with some of my own adjustments) Upper Body Hammer-Curls Seated Dumbell Press Dumbbell Flyes Wide-Grip Pulldowns (with 1 set Reverse Grip) Close-Grip Pushdowns or Dumbell Extensions 3-4 sets of "ball raise lifts" (see below) 20 Cardio (Crosstrainer/Tredmill/Bike) Lower Body (alternating days) Leg Press w/ 1 set Leg Extensions Standing Calf Raises Dumbbell Lunges of Lying Leg Curls 3-4 sets of "ball raise lifts" 20 minutes of cardio Now, in case you were wondering, a great (and simple) workout for abs is what I call "ball raise lift"...this one needs a little description (so bear with me). Lying on your back, you place a ball (typically one of the "resist-a-balls" you see in stores, but even a soccer ball wil do the trick) between your ankles. Using your ankles to grab hold of the ball, you raise your legs straight up (or as high as possible) I tend to go straight up (sometimes slightly beyond). Hold the ball there for 1 second...and slowly bring it down; without touching the floor. Do that for sets of 5...then try to build up to sets of 10. Believe me...you're going to feel it in your abdominal area the first couple times. But with some time, it gets easier...and if your doing it right, it stretches your back. For both sets of excercise, I've found that a simple philosophy regarding weight and reps has been both effective, and avoids injury through "#### waving contests" of ego. Control, control, you must learn control As far as selecting a weight, I look for something that pushes my endurance, without breaking my concentration and more importantly technique. For pretty much everything, I do 3 sets of 10 reps...upper body using 25-30lbs on dumbbells (machines weight depending on "how I'm doing" that day). Lower body is almost 100% on the machines at the gym (although you can do them with dumbbells) Well that's my take on things, if you've used something that works for ya, I'm curious what.