First off, I want to thank Big Mikey for helping me get this training thing started, he he hasn't made it easy Chest, Shoulders, Triceps: pushups: 2 sets to failure Flat bench press: 3 sets of 8-10 reps Incline bench press: 3 sets of 8-10 reps Pushups: 2 sets to failure Seated dumbbell military press: 3 sets of 8-10 reps Lateral raises: 3 sets of 6-9 reps Bench dips: 3 sets to failure Behind the head dumbell extensions: 2 sets of 8-10 reps It doesn't look like fun! I'm taking about minute and a half between exercises, 'cause you know... I'm a big wimp. Anyway, when Big Mikey does post on this thread, can you please thank him for me? Oh, and I named it "Out Muscled" because a guy I was rolling with and we were fighting for a guillotine/guard pass. And he said "You can't out muscle me, use technique".