Need workout routine

[Newtothis187]

hey, im 16...been working out for like a year on and off....read my last post here for my schedule n stuffhere

im taking yalls advice and gonna eat food every chance i get and buy some protein bars/shakes....

now i need to know what muscles i should work etc...

i want to have big bicepts/pecs/tri's/traps/calves/legs etc, the whole thing...

i have a bally's gym membership and can workout for about 2 hours everyday afterschool...

if yall could work together or something and give me a semi-detailed good workout routin of what i should do when i go to the gym it would be great... and also when i should go (how often)..preferably i would like to go everyday during the week...mon-fri... and keep my weekends open.

also i have like no fat on me pretty much, except this one, small 'roll' at bottom of stomach..i have a pretty good 4 pack but i just need to get rid of last roll..its been going down al ot ive been doing alot of runing in offseason baseball and endurance type things...any advice on how to get that down fast would be great...thanks in advance! =)

oh yea- (((in my last post some guy mentioned deadlifts...but ive heard bad things about it like it throws your vertibrae out of their covering and stuff like that??? is it worth the risk or are the other exercises to build the muscles that woudl build? and if not...what is correct form of deadlift...?)))

[trancedelt]

about the deadlifts, whatever you do dont get advice on how to do them from some idiot at the gym, best thing would be to go to a good powerlifting site (sorry i dont know any) with details and pictures on the proper form. maybe even go to a powerlifting forum theyll probably have it in a faq if not ask...

[Newtothis187]

k thx

[flexer01]

do basic lifts to gain size first....bench, squats, deadlifts, military press, dumbell culrs. You dont have to do fancy programs at first. As long as you perfect the basics, you'll see gains fast. Like Trance said, go to a power lifting site......learn the basic lifts.

[pigmeat]

2 hours in the gym is way to much! In and out in an hour!4-5 days a week.12 sets or so per body part would work fine. Try the training forum. There should be a routine there that will interest you. Any ? feel free to ask

[trancedelt]

if you want a rountine laid out for you, try searching for one at www.testosterone.net
ill probably get flamed for suggesting that site, but i think they have the best training advice for a natural trainer.

[Preppy]

I know everyone is different but here is what I use. Just if you wanna try it.
Mon-Chest Abs
Tues - Legs
Wed - rest
Thurs - Shoulders tri's
Fri - Back bi's forearms.

Just switch stuff up and try not to overtraine the arms. That is a big problem. Study , learn , and grow!

Here is a good site too for exercises. Board is no match to this but the exercises are awesome!
abcbodybuilding.com and click on the exercises tab at the top middle!