btw my fitocracy name is Payback, my profile is here:
http://www.fitocracy.com/profile/payback/
this is one of those "do as i say, not as i do" things--don't copy anyone's routine (esp if they've been lifting for years). what is appropriate and works for them is not necessarily appropriate for you.
that routine i just posted is pretty solid for beginners. you may want to add curls if you're into that sort of thing. i recommend doing some wrist work after a few months (especially pronations and supinations), and that goes double for people who don't use dumbbells much.
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