Abs
Stretches
SHOULDERS


Dumbbell Shoulder Press 15# dumbbells
Dumbbell One Arm Lateral Raise 5# DB

CHEST


Dumbbell Fly 10# DB
Dumbbell Bench Press 15# DB

TRICEPS

Tricep Extensions 15# DB
Dumbbell Kickback 15# DB
I took another picture but threw it away because nothing improved but this part: http://www.exrx.net/Muscles/PectoralisClavicular.html and little increase in my biceps. I now weigh 132 and I feel fat, my tummy is real pudgy, I know I have been eating too many carbs and that is why I gained those 4 pounds and it has nothing to do with the lifting, I have no will power. Sorry for being depressing but lately I can't help it.