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I need some help.

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  • I need some help.

    I am not able to hit my gym at the moment. Its the weather.

    I know the machines at my gym. But I do not know much about free weights. I have them. But do not know how to split up my workout.

    Last night I spent about 2 hours on my treadmill and bike then onto shrugs, curls with my dumbells.

    I am benching at work today. I have a bench and dumbell setup at work too.

    so, can anyone give me a good arm and back setup for dumbells?
    and anything I can do at work the next day with my bench?

    Like I want to workout everyday but do not want to overwork a certain area?
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