I'll start off by saying GET A GYM PASS.

moving on.







Most people here are giving you wrong advice.
First of all never ask a "Tech Site" for advice on this topic, most people here don't lift.

Look here

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ask questions here

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I've been lifting for about two years and ill give you my advice.


Since you say you are weak(you say), i'll take it as you are a ectomorph (skinny) if you are overweight PM me ill give you different advice.

Two ways to do this. Dirty or clean bulk. I recommend doing a clean bulk because it will be easy for you to "cut" since you won't be packing on alot of fat.


Check you're "BMR" Basal Metabolic Rate. That is the number of calories you'd burn if you stayed in bed all day. You would want to double that number of calories.
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Have a good ratio of food. 15% fat, 50% protien and 35% carbs.




Lift Monday - friday

Example of a week workout.(Taken from simplyshredded zyzz's routine)

Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves
4 sets of Squats 8-10 reps
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back
3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps


Thursday: Shoulders/Triceps
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skullcrushers 8-10 reps



Friday: Full Body
3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps





This is just very basic advice.. if you want me to explain every detail message me in a PM.

If you are a small person find weight that suits you take pre workout like C4 (Pre-Workout) and after workout take Muscle Milk (Protein Shake)

go to the gym, drink protien shakes, and run. Make 1 day your weightlifting day and make another day your leg workout day so you can also workout your legs.

Currently wrote go to the gym, drink protien shakes, and run. Make 1 day your weightlifting day and make another day your leg workout day so you can also workout your legs.

Thats not the best advice ever, in fact its really bad, PM me and i'll help you.
I've been going the gym for 3 years, got 30pounds of muscle, and very healthy.

Axe wrote I would recommend getting a gym pass, and going to the gym.

Here is what you can do:

Start off doing a weight you feel comfortable with.

If its 20lbs, thats fine.

Start off by doing 3-4 sets of 10 lifts. If its too hard, take little pauses in between if you need.

Every day, do more sets or more lifts in a set, and once you feel completely comfortable, go to a bigger weight.

Every day, push yourself to do better than the day before.

Hope this helps.

What this guy said is actually good advice except for the "everyday" part. If you're trying to build muscles, you need some rest after a workout.. You should work out 3 or 4 times a week MAYBE 5 if you feel like you can do that. If you workout everyday your muscles never rest and never grow.

Just go to the gym and their you have muscles.

Go to a gym, You will have to pay, but if you want to go, then you have to, It is best to Saturdays for me.

Start off by getting off TTG and doing some intense jumping jacks lol