You need a basic routine about 8-10 exercises that covers your whole body.
Train 3 times a week on this.
1 Squats 3x10
2 Front Press 3x10
3 Pullups 3x10
4 Bench Press 3x10
5 Deadlifts 3x10
6 Calf raises 3x10
7 Crunch situps 3x10
Do not do any directed arm work you will get plenty with all the pressing and back work.
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