Give me a good workout ?

[FreakofNature23]

im doing 2 days higher , and 2 days lower. . something simple .. long workout tho .

[kaberle_15]

im doing 2 days higher , and 2 days lower. . something simple .. long workout tho .

What does this mean?

Tell us your entire routine, example:

mon: chest

flat bb bench press 4x 8-12
incline db press 4x 8-12 ............

tues: back................

How long do you spend in the gym? Longer workouts are not good, keep it short and intense, if you are in the gym longer than 1 hour or an hour 1/2doing just weights you are taking too long.