hey, wats up ppl
ok, so im having a bad time cause i don't have a routine and i just started but i need help on how to make a routine. i mustly want to work on my chest and my arms. thats mustly wat i do.

i do these when i go to the gym:

1. i work on my chest
2. i work on my arms
3. then i do bench press (about 10 reps in 5 sets)

so can anyone help me? i seriously need to get muscles and lose my fat, cause i have man boobs and thats wat i want to get rid of.
oh yea i also run so i can get faster and to to jump higher.
so someone plz help me, thnx.

can anyone else post a routin that would be right for me?

how can u possibily have the motivation to workout if you dont have the motivation to read the link???
as Derwyddon said stats weight height age and goals if you cant be bothered giving those then my advice is READ SOME STICKIES

i would but even if i tryed to put a routin together it would be bad, cause i don't know wat half of those things are, thats why i didn't do it
if i knew wat they were and wat they do and how much im supposed to do then i would have made a routin already, so srry if u guys think lazy, but im not

put a routine together anyway if its bad its bad but at least people can have a look at it and point u in the right direction we need something to work with

TESTOSTERONE NATION - Training for Newbies, Part 2

Read this

ight, thnx, im try to put a routin together, but help me out wit it when im done, ight?

oh, yea can i put them into the days i go, cause i want to get faster at running,gain muscle,and lose fat.
but right now i just want to get rid of my man boobs so i can go back to swimming and wearing one t-shirts to weightlift. anyways im going to go make the routin, so post back ight, ima check in the mean time

ok this is wat i thought i should do:

sunday: rest
monday: bench press,dumb bells,running
tuesday: running on tredmill, work on the back
wensday: rest
thursday: bench press,dumb bell, running, work on my stomache
friday:running on tredmill, work on my back
saturday:work on my stomache, and run

Can you be more specific with the lifts you're gonna do?

First thing that strikes me is there's no leg work, running isn't a replacement for squats, lunges, deads etc...

i was doing squats yesterday at the gym next door,
i don't know wat the machines are called, so i just say that i want to work on my legs to get stronger,work on my arms, and work on my abbs and back

Machines? Try using free weights if you can

You really need to read the weight training 101 sticky, it really is a very good read and will serve you well. After the first few lines it gets you the minimum components of a routine.
The link to T-Nation I sent you also walks you through a good routine lift by lift

Remember that if you're non-specific with your goals and planning then your results will be all over the place. You need a clear way of tracking progress and that comes from a plan consistantly carried out and recorded

The links at the bottom of weight training 101 are great reading too

how about this new routin?:

monday:running to warm up, dead lifts, squats,
tuesday:rest
wensday:running to warm up, work on triceps and biceps,then work on chest(bench press)
thursday: run, work on my back
friday: rest
saturday: bench press,squats,leg pulls
sunday: rest


ok so is that good or bad?

Its better but you should just use a standard workout A & workout B routine, a FBW, full of compound movements. People on here usually advise people to start an FBW routine like that. Include deadlifts, benching, pullups, squats etc etc and then choose a couple of isolation movements to add in if you wish.

I've been a Defranco whore lately.

Google Westside for Skinny Bastards III. Follow it.

ok i get the routin part, now i just need help wit the diet part