Need help to design a routine...

[Frenchy]

I have made some weight lifting in the past ( a few years ago during 2 years) but i have always had some problem to design a solid routine.
I have decided to go back in shape and to add some mass (not like arnie :) just something to feel better when i look in the mirror). I have made some bicycle and running during the last 2 weeks but now it's time to remove the dust from my weights.
I train at home with free weights and a bench (i don't like to go to the gym) so if someone could help me to design a routine it would be very nice ;) .
By the way is it a good idea to take whey at the beginning?

Frenchy

[penguinsfan]

Personally, for overall fitness, I recommend an intense calisthenics routine. This doesn't mean mere jumping jacks. You can do exercises that are so difficult, you'd be lucky to pound out five reps. Can you get as big doing calisthenics as lifting weights? I don't think so. You'll never be mistaken for Mr. Universe, but you can certainly get much bigger than the average guy that regularly lifts weights and you'll save a lot of wear on your joints. Anyhow, if you interested in that, PM me and I'll give you some awesome resources.

If you insisting on a weight routine, are you familiar with the Body For Life program? It's an excellent foundation for someone that wants to improve their life, though it would never satisfy the most competitive of bodybuilders.

[Frenchy]

Thanks for the informations :)

For the moment i'm just doing some cardio before beginning to lift weight on Monday i will probably try the routine of the body for life site (or one from bodybuilding.com, i have just found the site and there is a lot of routine to choose from but maybe too much).

Frenchy

[penguinsfan]

I've been doing 20+ minutes of intense interval cardio everyday, patterned after the Body For Life program. As of late, I've been slacking off on the resistance routines.