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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.

Sooooooooo...I'm sure that there are a lot of people here that can help you man. But I think that some more information about yourself is needed such as, what you are looking to accomplish, your total amount of experience, things of that nature. If you've been lurking around, there are a lot of good people on here doing a lot of good things. Check them out, read up, and then come ask some questions.

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For those about to squat--we salute you

So far you've only mentioned Biceps,Shoulders,Chest, and abs. What happened to your back, tris, and legs? As for chest I'm not sure about other peoples opinions, but I feel machines do not work as well as free weights. Try incorporating flat bench (or other Benches) and DB press in your chest exercises. Also, flys could be helpful too. For your three day workout try getting all muscle groups done in that 3 day period. example Day 1 Bis,Back, shoulders - Day2 Chest and tris and abs or throw abs onto day 3 which will be your legs.

You said you've been working out for a year has this been your plan the whole time? and have you any goals?

Two things:

1. We definately need more info. For starters age, goals, ht, wt, deit, ect. I would suggest taking a notebook with you for a week or so. write down everything you eat, and every exercise you do, then post that up too.

2. If what yoru describing is like whats in the picture, stop using it. Those machines are really good at tearing your rotator cuffs apart.

Attached Images

chest-pec%20deck%20flyes.gif (4.5 KB, 164 views)

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

Hardgain, is that you on the machine? I always knew you were a chic!

Yeah that pic is what I am referring to. But it does a great job on my chest? Ok, I am about to be 19, I weigh 145 lbs. and it just seems I can't gain muscle. Pretty much the only things I do are those ones that I have listed for the past year, and I eat kinda bad. I eat a lot of junk food it seems. Nothing really for breakfast, and pretty much one full meal a day.

I don't want to be all huge and buff, but pretty much toned. I don't do legs and back because I just feel like no one looks at those and they aren't really important so I don't do those.

Compact movements like squats (for your legs) and deadlifts (for your back) raise test. levels which will help the rest of your body develope and get bigger. Also dont forget your eventually going to take off your shirt in public at the beach or whatever. Big front upper body is good, but with no back to balence it out it will look bad, and with pencils for legs it will looks even worse. I also believe having a big back makes you look wider. Those are just a few reasons to train legs, and back.

How tall are you?

I am 6'0"-6'1". Thank you guys so much for the help, but as you can pretty much guess, I am kinda clueless in the gym with names of things and what to do. Plus I am very organized in life.

So could you guys help me with a training program and what to do at the gym like step by step maybe?

I guess the reason I never wanted to do my legs is because I play tennis and I run as well, and I just don't always want them aching when I do that. I know it's a bad reason....

you have a similar post on bb.com...!:
http://forum.bodybuilding.com/showthread.php?t=756936