I'll explain my weekly routine and goals at the end of the list. This is what i did today for the start of a Heavy-Lifting routine. Let me know what you think. One handed pushups: 5,5 Push-Presses: (105 lbs) 7,7,7,4 (minimal lower-body assistance) Deadlifts: (235 lbs) 10 single reps Front Wide-grip Pulldowns: (140 lbs) 10,8,8,6 Yoga Ball Flys: (35lb dumbells) 7,7 **Yoga Ball Dumbell Presses: (35lb db's) 15,15 **Those are the ONLY dumbells i have right now, and the bench is spider infested. I dont have a spotter either. ------ GOAL: My goal with weights is to get exponentially stronger. ----- GENERAL ROUTINE: Thai Boxing/Rolling/Killer Climbing, Jumping, and other unforeseen acts of enjoyment Sun: Heavybag, Sparring, abs Mon: Heavybag, Kick/Squat emphasis, Tue: Pull/Chin Ups, Plyo Pushups, Handstand-Pushups, Tris, Bis (hammers), Forearms, Core W: Rest / Recoup Th: Heavybag,abs Fri: Heavy Lifts for Back, Chest, Shoulders Sat: Rest/Recoup Age: 19 Height: 6' Weight: 160 lbs.