need help

[hondas2k666]

finally just got rid of the bowflex sport, now i bought a weider olympic size bench with incline decline and flat bench and upright. i also bought a 300 pound olympic set with olympic curling bar and dumbell bars. ive been using the bowflex for a year and it sucks, so i decided to get the neqw bench and i lost the touch of free weights so can someone give me some workout i can do including how many sets and how many reps. i am trying to get cut and ripped

i train chest and triceps on monday, back and biceps on wednesday and shoulders on friday. tuesday and thursday is abs and legs.

so if someone can give me some workouts and what exercises to do, that would be great.

 

[Powerbuilder333]

Join a real Gym.

 

[hondas2k666]

its a little too late now huh buddy?

 

[enigma4dub]

training vault sticky top of the page. check out madcows site for general training info and program design.