fitness junkies?? anyone wanna help a chica out?

[kokopadovani]

okay so. i have a gym membership but there is no way i can afford a peronal trainer. i am 16 and flat ass broke.
anyways i am 5-11 and 162. not really fat but kinda soft. :/ i would like to lose a little wieght but thats not the main concern. i would rather become nice and toned. maybe a little ripped.

can anyone help me with a routine with reps and what machines?

Thanks a bunch!

 

[Andrew1]

Best bet is to do a split workout, spend one day working on arms, one for shoulders, one for chest, one for back, and one for legs or anything similar to that.you can start out with this routine.
DAY 1 tricepts and chest.
3 sets of bench
3 sets of incline bench,
3 sets of decline
2 sets of flys
3 sets of skull crushers
3 sets of push downs ,
make sure to work your chest first then your tri's, and add as many sets to tri's as you need, sometimes they get sore just from working your chest so you dont always need alot of set, sometimes you will. just work em till they are sore as hell

DAY 2 shoulders
5 sets of shrugs with dumbells or a bar or machine
2 sets of lateral raises
2 sets of forward lat raises
5 sets military press with dumbells or mahine or some of each
then i would do abs and forearms this day because its the shortest workout


DAY 3 legs
3 sets of squats
3 sets of lunges
3 sets of leg press
5 sets of leg curls
5 sets of calf raises, dumbells or machine or some of both it doesnt matter
again work your upper legs before your calfs.

DAY 4 back and bicepts
3 sets of dumbell rows
3 sets of t bar rows
3 sets of mahine rows
3 sets of lat pulls
3 sets of dumbell curls
3 sets of preacher curls
same thing as with chest, do back first then as many sets for bicepts as you think you need.

Use enough weight each set that you can get about 8 to 12 reps before muscles failure, i would start lower wieght for the first set in increase each time, like enough weight that i could get 12 reps the first set, then 8 or 9 then if you want you go heavy enough to only get like 5 or 6.
With this split you can list everyday if you want but i would take a couple days a week off to help the muscles rest and make sure to eat a ton of protein

then do that for a couple months and switch up your routine, by that time you should know what your doing and can make your own routine up, or just wing it, thats what i do. i come in knowing what i need to get done, i have a few select exercises i will do like i always do curls for bicepts but other then that i just use whatever machine or wieghts are available and just keep doing sets untill i feel like ive destroyed my muscles, this keeps your body from ever gettting used to a set workout which can prevent you from seeing further results.