Arms: Always do Barbells curls and Alternating dumbell curls for biceps. For a third exercise change it up with concentration curls or another variation of some isolated one arm movement. For triceps, close-grip bench presses, and overhead dumbell extentions should always be done. Again, make sure your last tricep exercise is an isolated one arm movement (e.g. one arm cable pushdowns) Sets should be pyramided and heavy (3 sets of 10, 8, & 6 sets, respectively). Only work your arms once a week, your muscles only grow when you get enough rest. To really facilitate growth, work biceps and triceps together and alternate the exercises (e.g. 1 set barbell curls then 1 set close-grip bench presses then 1 set barbell curls etc...) LEGS: Heavy Squats build muscle (4 sets of no more than 8 reps per set)! Leg presses (3 sets of 8-10 reps) next then finish with leg extentions (3 sets of 10-12 reps). Don't forget hamstrings too! Do 3 sets of lying leg curls and 3 sets of standing leg curls. Only do legs once a week. ABS: Abs can be done 2-3 times a week. Hanging leg lifts for 3 sets. Do them slowly and squeeze each rep at the top. 3 sets of crunches too. If you feel froggy you can throw in some side bends for your obliques. If you can do more than 15 reps of any ab exercise then you aren't doing them properly. Slow it down and SQUEEZE each rep. Do them weighted if neccesary. Diet: Eat lots of protein, eat 5-8 smaller meals per day and get plenty of rest.