Hello everyone I'm mainly posting here because I am naive to weightlifting and need some advice on progress. I have just started back to weightlifting recently. For 2 weeks I have been doing mainly 2 exercises Bench and Shoulder press with dumbells seated. I have seen signifigant toning in my arms. BTW i do these exercises on monday wensday and friday and sunday with a rest day in between workouts. On bench i do 3 sets of 90 and the add 5 on each side so it goes to 100 for the 4th rep. I have been doing this for 2 weeks. I was wondering if anyone has any advice for me for a better workout i am joining a fitness place tyhis week maybe that will help. I am at your mercy fellows. Thanks.