good routine ?

[pjsplayhouse]

hello i was wondering if some one could give me a good
idea on a routine for 2 days a week i dont want to
go any more then that starting out keep from burnning
my self out.as far as cardio i belive my job provides most of
that because i walk the floors 8 hours a day.i esspecelly
need help streathining the lower back and would really like
to see gains in the ab,chest,arm areas,thx in advanced

pjs

 

[Exe]

http://www.exrx.net/Lists/Directory.html

go here, see the muscles u wanna work, and it provides the exercises for u with demostration too! :]

 

[pjsplayhouse]

thx for that site there i appriciate that.