Please make me a workout routine program.

[Kraisem]

Hi friends,

I'm 5'8" tall.

weight 46 kilograms.

chest size 28.5"

waist size 26.5"

I know that I'm thin but muscles are toned. They're not big enough though.

I haven't had any training or go to gym. So I need your help to make me a workout routine program.

I'd like to have a body like this model, Stan. ( legs and arms almost look like his anyway)



regular exercises are running and biking (machines)

I have home fitness and these equipments

1.


2.


3.


4.


5.


6. Dumbells (All weights)

7. Barbells (All weights)


Thanks for your help in advance.

Kraisem

[DianaB]

Is "Stan" real or a mannequin, he looks like a Sears underwear model.
Just curious.

[HOUSTON TEXAN]

So in other words you want to be a skinny 140lb guy who can't hold his own? Well then that's cool. If you would like to build some real muscle I would look up starting strength by Mark Rippetoe.