I have been following this site trying to learn as much as I can about working out, so far I have learned a lot. I've also been trying to quit smoking cigarettes which has been going well (2 days & strong) partially because of this forum.

I have not quite come out with a workout routine because I don't feel I know enough yet to create one. One main problem I'm having is wondering whether or not I should be doing the excercises many of you say are very important (bench press, squat) without a spotter? I have to look around my gym to find out more about the machines that are there. I was hoping if anyone had a basic workout ruitine that would be good for a new comer?

I'm 5'10... 170 lbs... looking to get stronger and tone. Wouldn't mind if some weight was gained in this process. I'm looking to workout 4 times a week. I hope someone posts a routine that looks do able to me. =)

FBW 3x a week

Squat
Deadlift
Bench Press
Shoulder Press
Row

the only one you would possibly need a spot for would be the bench, but its not needed just dont kill yourself.

The squat rack has spot bars.

Thanks for the routine!
I am in a similar situation and am going to use it as far as i know of.

Sorry for the hijack but does anyone know what sort of diet we should be on for more strength and to get toned?

Check out Starting Strength by Mark Rippetoe.

Ya thanks a lot for the routine! I'm going to take some of that and put it into something else so i can work out four times a week switching back from upper to lower body and some body weight excercises once a week with some hard cardio. Once again, THANKS!