Help me out please!

[m.anthony]

Hey everyone, a friend recomended I come here and ask you guys to help me out so here I am.

I'm a 19 year old male, about 205lbs., 6foot1.5, not the best of shape (i'd say around 24% body fat, but not sure) and i'm getting ready to leave for the Navy. I ship out around January and would like to be in pretty decent shape by then.

I need to build a fair amount of upper body strength and bring in my gut a bit, hah. I've been going to the gym the past month and doing running, ab work every other day, and upper body the opposite days. It's worked pretty well so far seeing as I started out around 220lbs. My legs are in good condition (can handle a mile in around 8.5 minutes).

I go to LA Fitness, so they have most any machine I could ask for, but what I need is a routine that will work the most efficiently.

I have about 2 hours a night to spend at the gym, so length of time isn't really an issue.

Thanks to anyone that can help with a good suggestion on a routine.

[GG1]

if you want upperbody strength ofcourse the basic exercises (bench press,squat,deadlifts) will do a much better job of improving strength then any machine will. So you are definately better off sticking to the barbells and dumbells rather then the machines. if you have some weight you want to get rid of. train abs about 3 times a week and do 30 mins of cardio.

and as for a split goes. it all depends on how many days a week you want to go to the gym. as you said time isnt a issue, and 2 hours is plenty for gym time.

so how many days do you plan on going to the gym? then maybe i can help you with a split

~GG

[hrdgain81]

http://www.bodybuilding.net/training...-list-210.html

Take a look through the sticky, there are many programs in there that will work for you.

just as a quick point, 2hrs is far too much, you shouldnt be in the gym for more then 60-90 total minutes (including cardio), three times a week.