hi again..

so if I am working on my arms 1x a week then I assume push-ups are also 1x a week?
what about crunches? can this be done ED or as much as desired?
lunges? 1x a week I am guessing?
and what about things like machine work...ex: arm ext or curls or flys? do you like machines and if okay, how many times a week here? or do you prefer free weights for their movement I assume?

Also.....what do you advise for the best way to help lean the outer thighs?

And any tips as far as best way to get a flat stomach as far as exercise goes...

I am shocked now that I have had time to think about it.... that I am to only work my triceps and biceps 1x a week! This is amazing....

I appreciate your help, Ronnie! so much~