Today i did my first light wrkout since probly 10 or 9 years old well anyway I benched 30 pounds 1000 times.

defonition

To improve the definition of your muscles you have two choices: lose bodyfat or gain muscle. Seeing as how you are 12, I would not be trying to lose weight. I would be focused on lifting and eating like crazy. It's great that you're starting young.

Also, from the looks of your stats you aren't training your legs. Try this beginner's routine that I have laid out and I bet you will start progressing much better in terms of strength, size, and even probably improve definition:

Day A:
Olympic Squats 3 x 8-12
Chinups 3 x 8-12
Bench Press 3 x 8-12
Hyperextensions 3 x 12-15

Day B:
Deadlifts 3 x 8-12
Bent Rows 3 x 8-12
Military Press 3 x 8-12
Decline Situps 3 x 12-15

Listen to somebody who has knowledge from experience not from reading the latest article in a shit bb magazine! somebody like p funk

I bet if you asked P-funk, he would tell you that the program I just laid out is good for a beginner. Furthermore, I don't read bodybuilding magazines. I read books and articles from sports doctors, coaches, and personal trainers.

damn i wish i did that and have a body like yours! p funk may say the same thing but he could help if you were having practical problems or small things that people who lift have!

not everyone trains for size, cowpimp know his stuff when it comes to training

then if not for size then what? for the length of time and amount of effort he trains, hes stats are very unimpressive!

do a split routine then! fuck full body workouts, they are for beginners!

ful body workouts are awesome! they are for anyone that is interested in being strong, putting on muscle and getting conditioned. Aside from that you only have to train 3 times a week leaving more time to recover and grow. They are ideal for athletes since you play sports with your entire body so you may as well condition it that way as well as the average joe looking to enhance musclarity and overal general fitness. Anyone who tells you otherwise has simply never trained on a proper total body workout or does not know how to set it up to make it effective. On the flip side of all that they offer you more oppurtunities to play with volume and intensity for every muscle group through out the week which will lead to optimal strength gains in a variety of rep ranges (undulating periodization).