Depends on the goal. If you want strength go lower reps and more rest and weight. If you want size, go 8-12 reps lower rest and mod-heavy weight.

Always do cardio after weights! Cardio before will burn up your glycogen and you'll have nothing to lift with.

YOu have to shock your delts into growth. fave is to do sets of 100 reps of lateral raises. Go super light and rep out! This is also a matter of trial and error, so keep trying and asking questions.

Peace

Incredible endurance to train that long! Focus on the essentials, squats, presses, rows, etc. 60-70 minutes should be sufficient to train multiple body parts.

What is your workout now? exercises, sets,reps? We can help, but we have to know where you're at.

Winsor Pilates is another exercise system that stresses core development. Never tried it so I can't give an opinion. Be careful with your abs. They are like any other muscle and need recovery time too. If you train them everyday, train different parts. Don't forget the lower back either. But of cour...

No offense to swanso5, but you're askin for trouble if you get the bar anywhere near your neck. Better SAFE then dead.

Your chest training sounds good. How many sets and reps are you doing? I may have some other options for you.

Girls only get manly if they juice up or have lots of natural testosterone, which you don't so no worries there. If you are looking for the muscle tone you Need to focus on the weight training. It will get you long and lean.

If you have a lagging body part...make it a priority. arms need a lot of training to make em grow. I train them 3 times a week. 3 exercises 3 sets 10-12 reps with 1 minute rest. Feel the blood pump!

Peace

Go thru the whole circuit then repeat again. It gives the workng muscles the rest they need and it'll keep your heart rate up which should be the goal of circuit training. Good luck!

Try Incline flyes concentrating on on flexing the mid chest

If you decide not to train legs, and wouldn't fault you with all the running, try supersets for your upper body. Do a set of bench, then without rest do rows. Then rest, then repeat. You can do it for arms too. You can accomplish tons of work this way in a time restraint. Good luck!

Weight training is essential! Not only will teh weights get you toned and sleek looking, the physiological benes are astounding. In college I did research on osteoporosis and found that resistance training with weights not only reduced the risk, but in cases reversed it all together. You can still g...

Your problem is a 2 steps forward one step back issue. In order to up the weight to do 8 reps, you have to first up your weight and do sets of 4 or 6. Then once you can get 6 reps, try 7, then try 8. To get stronger you have to make yourself lift more. So, lower the reps and up the weight til your s...

I agree with swanso5. Try widening your grip to focus on the outside. Also, when you do flyes, shorten the range of motion and foucus on the middle chest to fill in the gap.