I was hoping for some good advice. so I'll describe what i do and you can give me advice. I have about an hour and 20 minutes per day during the week to workout and on the weekends i often go for a light jog for a half hour, and then sometimes jump sideways up and down stairs. Monday: jog half hour on running machine at 10 Kilometres/hour Do bench press: Do bench 5 sets 25 Kilos each side first set - ending at about 32 kilos each side. last set i do 2 or 3 reps. (I started lifting again only a few months ago) 3 sets of biceps single hand (we dont have the two hand bicep bar) 3 sets of dips (10 reps) Hit the shower Tuesday: jog half hour on treadmill Shoulder press behind the head, and in front of the head - 3 sets each. Starting at 10 kilos each side and just going up the 12-14 Triceps - 3 sets Back machine - 3 sets Wednesday: Jog again half hour, or jog 20 minutes and do roeing machine for 10 Then I do abdos with the instructor, many sets, and then 3 sets of push ups with legs elevated, 15 - 20 reps. Thursday: Same as Monday Friday: Jog again, and then a mix of different weights. I usually do 3-4 sets of 40 abdos 5 days a week. An instructor had me doing benching but she had me using only 15 kilos on each side and doing more reps. She said it will cut me better and reduce the fat on my chest. Is this good? she also had me holding the weight sometimes for 3 seconds in the up position. It strains a lot and feels like it helps. is this a good technique? FYI - its not a free bench press, it is a machine with hooks so you wont hurt yourself if you cant get it up. The hand weights are sucky too. The nut starts to unscrew when you are using it. And there are only (2) 5 kilo weights so you cant do biceps with both hands at the same time. I like the running machine because its low impact, i am nursing a tendinitis and its much improved now. Also - I was (DONT LAUGH) at least 230 pounds (I think) a couple of years ago and I am now officially 203.5 (92.5 kilos) pounds. I am 6 feet tall. Most of the fat left is on my waist/back and I am medium build. I played contact sport for many years. My goal is not to have fat. Just want to be cut, but I dont want to look like a rugby player. I'd rather be more of the mean and lean variety. Any ideas? would be greatly appreciated.