I am out of shape....so when I started working out again...I did cardio and some weights....

This is my routine

Stretch
run 10 min to warm up
arm curls
tricep extension
about 100 crunches
lateral pulldowns
arm curls again
work on my back
triceps again

go run for about 20-30 for cardio

I didn't get a chance to do my cardio on Friday I was getting light headed and I didn't want to faint there. I think it was because I only ate one meal the previous day....so damn busy I forget to eat...LOL

Anyway, Duckie...you should try to get cut dude. Don't get bigger man. I mean, you're like 3 inches taller than me.....I don't think guys our size would look good being bulky.