Need a work out plan!

[Fldodge4x4]

I've been working out for a few years.

Im 20 now. I got really fat (235 pounds) at the age of 16 due to medicine i was on. I stopped the medication and with working out on the tread mill got down to around 170. By the way I'm 6,1.

Now i've stopped running and have began to lift weights. I only have a bench and a curl bar. I've been lifting for around 8 months roughly 3 times a week. I'm not really seeing that much results.

I bench about 150 about 15-20 times in a work out. (I find it hard to bench due to the fact that I have long arms and i'm double jointed so my arms pop alot)

I can curl about 100 pounds around 30-40 times in a work out.

I do reverse curls as well to build my forearms.

I also do military press, shoulder shrugs, and once a week or so abs.

I haven't really seen much results.

I'm not looking to be huge and bulky I just want to be thin with bigger arms, a defined chest, and mabey some abs.

Everyone tells me to get on supplements but I have some mental health problems and I hear they can mess with your mind and if you stop taking them you loose your muscle.

Can someone make me a work out plan? I usually only have time to work out around 4 times a week and my equipment is a little limited as mentioned above.

I'm on protein now and was considering buying this Creatine Ethyl Ester stuff.

but I'm hesitating because I don't want to get fat again.

Thank you for all your help.

mike

 

[SJ69]

When you say "15-20 times a work out" or "30 to 40 times a workout", how does that break down 4 sets 5? 2 sets of 10?
You have enough equipment.
Try a 3 day split -
1. Push (chest, tri's, shoulders)
2. Pull (back and bi's)
3. Legs
Rest and repeat
try at least 2 or 3 movements per body part and 4-6 sets each exercise. Maybe 6-12 reps each set pyramiding up in weight and down on reps. Set the weight so that your last rep in each set is very difficult.

 

[SJ69]

oh, and read the stickies

 

[Fldodge4x4]

When you say "15-20 times a work out" or "30 to 40 times a workout", how does that break down 4 sets 5? 2 sets of 10?
You have enough equipment.
Try a 3 day split -
1. Push (chest, tri's, shoulders)
2. Pull (back and bi's)
3. Legs
Rest and repeat
try at least 2 or 3 movements per body part and 4-6 sets each exercise. Maybe 6-12 reps each set pyramiding up in weight and down on reps. Set the weight so that your last rep in each set is very difficult.

yeah I mean 4 sets of 5. Should I order this? Bodybuilding.com - Axis Labs Creatine Ethyl Ester - The Power Of Creatine Multiplied! On sale now!

Can I get a more detailed plan?

 

[Built]

Got Built? » Basic whole-body workout

Got Built? » Simple Variation

Got Built? » Baby Got Back

Pick one.

 

[powerrack]

Go with some of built's routines. You won't be sorry, they get right to the point, cutting out all the bullshit movements that just waste time and create overtraining in the gym.

 

[Built]

Powerrack! My jacked friend, good to see you online.

I am hungry. Refeed tomorrow. One day soon, we must consume shawarma.

 

[powerrack]

Shawarma is such a beautiful thing.

 

[Built]

It really is. Proof of God's existence and profound love for us, really.

 

[Fldodge4x4]

Should I buy Creatine Ethyl Ester?

 

[Built]

You mean, instead of training? LOL!

Just eat and go lift heavy things.