Of course I don't mind your questions, I'm downright flattered
...
Here is the chest/shoulder/tricep workout I found in an old M&F Hers Mag that I've done today and once last week...I liked it ...
CHEST
Bench Press -- 5set/10reps (includes 2 warm-up sets on this movement)
Incline DB Press -- 3 sets/10reps
Incline DB Flye -- 3 sets/10reps
SHOULDERS
Arnold Press -- 5 sets/10reps (includes 2 warm-up sets on this movement)
DB Lat Raise -- 3 sets/10reps
Bent-over Lat Raise -- 3 sets/10reps
TRICEPS
Lying French Press -- 5 sets/10reps (includes 2 warm-up sets on this movement)
Pressdown -- 3 sets/10reps
Seated Overhead Extension -- 3 sets/10reps
Here's the one for back/biceps/abs for another day, I'll probably do this tomorrow, I did it last week too...
BACK:
Wide-Grip Pull Down -- 5 sets (includes 2 warm-up sets on this movement)
One-Arm DB Row -- 3 sets/10 reps
Seated Cable Row -- 3 sets/10 reps
BICEPS
EZ Bar Curl -- 5 sets (includes 2 warm-up sets on this movement)
Incline DB Curl -- 3 sets/10 reps
Hammer Curl -- 3 sets/10 reps
ABS/CORE -- 3 sets / 15 reps .... ( I only had time to do the Plank and some crunches on the stability ball )
Plank
Straight-Leg Crunch -- 3 sets/10 reps
Reverse Crunch -- 3 sets/10 reps
V-ups -- 3 sets/10 reps
Hope this helps, if you have any more questions ask away...