[The Hunter of Jahanna]

I am assuming that currently you dont work out at all , so here is a starting work out. If you stick to it and realy try your hardest you will see fantastic results. Nothing good can come from doing a half assed job of things.

Day 1
Warm up the upper bodie by doing around 30 push ups. THis gets blood flowing into the chest and shoulders and will help to prevent injury.Dont try to use fantasticaly heavy weights because you will just get injured. Proper form is infinately more important than lifting a lot of weight to show off.

Flat bench presses and inclined bench flys for the chest

behind the neck presses and side raises for the shoulders

pull ups, machine pull downs, low rows, and low back hyper extensions for the back.

straight bar curls , single arm dumbell curls , machine extensions and dumb bell extensions for the arms

crunches OR leg raises

Day 2

Do either 30 deep knee bends OR ride a statonary bike or walk on a treadmill for 5 mins. THis gets the blood flowing into the legs and will help to prevent any injurys.

Leg press with 1 leg at a time , squats, leg extensions for the front of the thigh

Leg curls and bent leg deadlifts for the back of the thigh

toe raises,calf presses and seated calf raises for the calf

STRETCH!!

You should try to do 3 sets of 10 reps for each excercise. The day one workout seems like a lot , but you probably wont be lifting massive amounts of weight your first time out so you should be ok. Just stick to light weights and keep at it. Day 2 seems like a breeze , dont be fooled!! Your legs are probably twice as stong as your upper bodie. THis means they will take twice the weight before you realy feel it. Twice the weight = twice as tired. Just keep track of what days workout your on and go do it. At this point it is nearly impossible for you to do too much excercise. In 3 months , if you stick to it, you will have a pretty good base to start building up with more advanced excercises and training routines.

As far as books go , the Golds Gym body building guide or the Shwarzenegger book are pretty good. Lots of excercises and diet ideas in them. Also , any books by Dorian Yates are a good buy. That guy is an animal.