Quote Originally Posted by ironchef
Can anyone recommend a good overall body program? Im going to start going again, and my goal is bulk up a little, nothing to big, but the main focus is on getting toned/defined.
**Chest**
Incline DB bench presses
Flat bench presses
Dips/or decline presses
Cable Crossovers or Pec Deck flyes (strip set to failure)

**Biceps**
Barbell Curls
Hammer Curls
Cable Curls (strip set to failure)

**Triceps**
EZ Bar skull krushers
Machine extentions
Rope pressdowns (strip set to failure)

**Shoulders**
Front DB raises
Side lateral raises
Bent over rear cable raises

**Back**
Lat Pulldowns/or Chins
Cable rows/or Bent over rows if you wanna go with free weights
Shrugs (DB or Barbell)

**Legs**
Squats
Hack Squats
Lying Leg Curls (2 sets)
Seated Leg Curls (2 sets)
Calf Raises
Leg Extensions

**Forearms**
Behind the back wrist curls (overhand grip a barbell hanging down behind your back with some weight one it and curl upwards with your wrists and go for probably 2 sets of 15 reps)
Reverse DB wrist curls (use a flat bench and hang your hand over the edge, arm flat on the bench and with an overhand grip and curl upwards)

**Abs**
Crunch machine (with as much weight as you can handle for 2 sets of 20-25 reps)
Decline sit-ups (medicine ball/DB's/or a plate, whatever you feel most comfortable with)
Ab rotator machine for obliques (not sure what its called exactly but you sit in it and twist side to side for a set then switch it over to the other side)

Thats basically the workout plan I'm on right now minus a couple of things since I dont know how crazy you wanna get with it, my training split is like this:

**Monday**
Chest/Triceps
Ab work

**Tuesday**
Back/Biceps

**Wenesday**
Either off or Ab work

**Thursday**
Legs/shoulders

**Friday**
Biceps/Triceps/Forearms
Light Ab work

Hope that helped.