actually that is what i was looking for. cause that is what workouts consist of curls, chest press, over head extensions,etc. exercises like that.

alright thanks that helps a lot. and another question, would i be able to add different exercises?

right now im going to the gym monday - thursday. current workout schedule is: mon- chest tues- biceps/ triceps wed- shoulders/ back thur- abs/ legs i dont know if this is a good plan or not. if someone could help me with a better schedule and some exercises. that would help a lot. i do track and wan...