No bro you got that all wrong, you bowling ball shaped ape.
2011svt i suggest you try this workout.
monday,tues,wed,thurs,fri,sat
Curls in the squat rack
shoulder press
bench
Curls in the half rack
Push downs ( bent over, gotta incorporate them shoulders)
Pull Downs
A few quick mirror posses ( look around first to see if anyone is watching)
Set up for dead lifts 315#s to start (walk around for a few, put on some more weight and then leave it.. act like you just lifted 500lbs like a boss)
Slam a bro-tein shake... yes bro-tein ( 100% more bio available than protein.)
Walk on the treadmill @ 30%incline while holding onto the handles @ a 2 speed
Dont forget to do them crunches before you leave.