I Need Detailed Explanations On Fitness And Health?

[DanteMaycry]

ok so im 21 now and ive finally ocmpletly built the mentallity i need to change, ive smoked so much weed for the sake that i would forget all the bad things that have happened to me but i see taht its wrong now because if i dont remmber the suffering i went through i cant change without it because its my motivation. so now heres problem

im 6'1 and i weighg 152 and my body is really disfigured my upper legs and butt are kinda fat and my upper body is really skinny

ive started running 20 mins a day to tone my legs and open up my lungs from all the cigarettes ive smoked

so i think the main problem is that i need to build my upper body first then start otning my legs after because i really want more strenth in my chest back and arms

so can somone give me a detailed explanation off the days i need to work out my upper obdy for example

wake up
eat 6 eggs and 2 toasts
work out arms on bench press for "time"
drink protein shake
.....
......
ect

can someone give me a detailed work out plan for every day of the week i need to do something

maybe even give me your own plan thats worked for you when you were skinny becausei cant gain weight through just eating ive tried it and its fuckeddd