need help with lifting

http://forum.bodybuilding.com/showthread.php?t=4195843
http://forum.bodybuilding.com/forumdisplay.php?f=8


EDIT: Without knowing your goals and current levels of fitness it will be difficult to recommend a program. The above link (first one) is a solid beginning program if you have goals of strength and hypertrophy. The second link is the workout program section.

These are intended to get you started, not to say "do this program". In other words, context.

Get the free stronglifts 5x5 report. You can un-subscribe from his mailing list after you get it if you want.

Here is a simple routine that is solid: http://www.kinobody.com/workouts-and-exercises/how-to-gain-super-strength-and-muscle/

Or go to the local library and see what they have.

Listen to SideSteel and Capt_Apollo. I am loving the 5/3/1 (http://www.strstd.com/) because it is all laid out for me and I don't have to think. Just update lifts once a month and voila! 4 weeks planned. Love it.