Recommend a training plan?

[acepembs]

Hi,
Abit about me and current physical state:
I am 22, 210lbs. I have well defined legs (walk 3 miles a day, 5 days a week). upper body is not what I would call fat, there is muscle just under the surface, but I have a thin layer of puppy fat over the top.

What I would like to have is large upper arms, well defined, and large pectoral muscles. I am not concerned with the modern fad of ripped abs, I just want large powerful arms to match legs and a ripped upper body. Like this picture but I am not concerned about the abs:



I have dumbells, barbells and a bench, skipping rope, and a exercise ball at disposal. I have been working out every alternative day for 2 months, and whilst I can feel the muscles underneath getting firmer, I am seeing no visible results or definition. Can someone recommend a good workout for quite quick (3-4 months) results with the equipment I have, or if there is some appartus I should buy, can you recommend it.

Thanks!

[Xander]

First of all you have all the equipment you need. Pair of dumbbells is more then enough for a beginner and is even enough for the intermediate bodybuilders. You say you wanna get some pecks, big arms and that you already have well defined legs. You forgot about your back which is very important and should not be neglected when you train. You also forgot to write what is your height so not many of us could help you. 220 lbs is not much for 6 feet but is pretty much for 4 feet if you know what I mean. I was in a pretty similar situation when I started weight-lift; I had strong legs and chest but pretty neglected arms and had baby fat. You came to the right place to ask for the advice and to learn more but the web site that helped me the most in the beginning was http://www.thepumpingstation.com/ and also www.exrx.net . Be sure to visit these web sites and I guarantee you will learn some new things. As the pumping station recommends I started with the beginner program which is to be exact full-body workout twice a week and then I advanced to intermediate after six months. You are at the beginning so I think you should do the same. Practice twice a week and make sure not to overtrain. I didn’t use the exercises put on the pumping station’s site, but I did train same muscle groups. Alternate exercises you can find on this site and on www.bodybuilding.com . I almost forgot to write that the pumping station doesn’t have all the muscle groups in their training session, so it’s good for a beginner but one day your are going to have to make your own muscle-to-train list. There is no better site then EXRX for that because it has all the muscle groups named and sorted and exercises linked to them. Be sure to post more of your questions if you have any, if we didn’t post right away it doesn’t mean we forgot you. I didnt post training plan because you can`t paste it from excel and i keep it in that form so... But write man i can e-mail it to you any time!
Good luck!

[Xander]

Muscle groups I workout:
Complex muscle groups: Chest, Back (Latissimus Dorsi & Trapezius), Thighs (Quadriceps & Hamstrings)
Simple muscle groups: Upper Arm (Biceps, Lower biceps, Triceps), Forearms, Shoulders (Anterior Deltoid & Lateral Deltoid), Waist (Upper abs, Lower abs, Obliques & Erector Spinae), Calves
Never work more then one muscle group per day, specially in the beginning!!!
Use protein shakes or drink a lot of milk but stay off the steroids and supplements at least untill you decide what you wana do!!!

[Xander]

Forgot to mention that explanation and pictures of the named muscle groups you have on EXRX! You don`t need to know latin to work-out!
Don`t get me wrong; It`s not bad to know latin and to work-out.I remember one time i was was speaking Latin (dead language by the way, called that because nobody uses it let along speaks it) biceps grew more then inch! Joke! I remember one time i was joking while training partner was lifting 200lbs. I still regreat the fact that i wasn`t there when bar bashed his head into the bench and his name got suffix RIP. But at least i saw all the blood and some chick offered me a ride home. Just some gym humor (funny for me and you but not funny for . partner)

[acepembs]

Sorry, height is 5'11.

[bodybuilder]

it's matter of diet not training , just control abit yr carbs intake and eat lots of protein ,Make sure you eat some form of protein every 3 hours ,since you cannot eat natural food every 3 hours u will need milk shake protein u should see the definition from the first weeks if u train hard and u eat properly , u need 100%protein bottles (not the weight gainers) and amino acids ( especially the bcaa's)+ good food ( white of eggs,chicken,rice ........)
take a look here there's a promotion at weider stores ,

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http://www.bodybuilding.com/store/weid/weid.htm