Ok this is what I do. I lift 2-3 times a week, for about an hour. One day I would do basic bicep curls with dumbell freeweights with 40 lbs on each arm for 12 reps. I would do 3 sets of those.

Then after I did that I would use basic dumbell freeweights and work on my shoulders by doing those ones where you hold them right above your shoulders and go up and then back down. I would use 30 lbs for both arm and do those 12 times for 3 sets.

Then I would take a day off and the next day do chest and abs. On chest I would use that machine where you put your arms at a 90 degree angle and bring them in. I would do 75 lbs on that and do 12 reps with 3 sets. Then I would go do the ab machine. 3 sets of 12.

I do lift weights. I have been doing it for almost a year now. I kinda eat a lot of junk food every now and then. Like for breakfast, all I ate was poptarts.