I go three times a week and I do a very short stint on the cross trainer or treadmill, then 2 leg machines (leg press and leg curl) and 4 arm machines (row thing, lat pulldown, and 2 others??) and then 4 arm exercises with weights (3 to 4 kg) (side raises, hammer curls and 2 others??) then 2 x 30 lunges and 2 x 30 things where a fit ball is at my back on the wall. I am really sorry but do not know the tech names for what I do but it is written on my prog which stays at the gym. Do you need more info than what I have provided? Thanks! PS I am not allowing myself back to the gym until I have gone for a 30 min jog (this weekend).