wieght training program? help please

[Rezeerb]

i want to gain strength + muscle size but dont know how to go about it? Do i just focus on arms one day, then chest, then back or? do it all on same day?

I wouldnt say im fat, but i have a small sticking out heh, so i have to get rid of the little excess fat i have to see results or?

If you could link me or something a programme i can follow, be helpful thanks.

[SarahPT]

Are you completely new to weight training? There are dozens of ways you can design a program. number one recommendation is that you use lots of compound movements. Those are exercises that work more than one muscle group at a time. For example, bench press is compound because it works chest, triceps and anterior delts. A bicep curl is an isolation exercise because that's all it works.

You could do 2-3 full body workoputs per week, making sure they are spaced out at least 48 hours. You could also do an upper/lower body split, each 2 times a week. You can also split up your muscle groups. Just keep in mind that splits aren't always as "split" as people think. For example, on back day chances are your posterior deltoids and biceps will be hit fairly well.

Make sure you workouts aren't too long. You can get a great workout in half an hour to 45 minutes.