Use enough weight that you can ONLY complete 10-12 repetitions and 1-3 sets (1 for beginners, 2-3 for intermediate and advanced exercisers). Rest about 30 seconds-1 minute between sets and at least one day between workout sessions

• chest: pushups, chest flies
• back: rows, back extentions
• shoulders: front, side, back raises
• arms: cosmo?
• lower body: (chair) squats, (chair) lunges, leg lifts, inner-thigh leg lifts
• abs: crunches, hip extentions, planks