I'm not a huge fan of barbells for a lot of exercises - you can easily pull small muscles if you have bad form and get off line. I use them for biceps because I have a bad left wrist (old break, badly healed) but otherwise I stick with bars and weights.

I do 6-10 sets of 10 reps on the flat bench, three sets of ten each incline and decline, working to failure on each set. Then I do three sets of back workouts - high row, low row, back extension. That is my chest/back routine.

I do 6-10 sets of 10 reps of alternating seated dumb-bell curls and super-set them with shoulder raises. Then I do 3 sets of ten isolation curls with dumb-bells super-setted with Arnold raises. Then I do three sets of preacher curls with dumb-bells and use a weighted bar to do shoulder pull-ups. That is my arm/shoulder routine.

I usually use a rope on a universal machine to do tricep pull downs/extensions, either three heavy sets of one or two sets of both.

I also run regularly, alternating longish (10K) and hard runs.

My goal is to scare the 16 year old boys that are around my daughter. The smart ones take me seriously. :-)

-XC