Need as much help as i can, im new to the site and new to training, i want to build my upper body,six months ago i was told by my doctor i needed to lose weight i was 16st 4 pounds (sorry dont do kilos) and my blood pressure was high, my cholsterol was high etc, so i joined the local gym and changed my diet dont eat carbs and proteins together stopped eating junk food etc, im now down to 14 st 2 llbs but this is mainly down to the change in diet and the amount of running i do, i probably run about 50 k a week over 7 days. My problem is now i want to build my upper body and arms, can you guys give me a good programme to follow or any good tips.