Originally Answered: Cant find a weight lifting program ?
a bench would be a fantastic investment, there is a decent adjustable one at walmart http://www.walmart.com/ip/Gold-s-Gym-Sta... . If you do buy a bench, it needs to be adjustable positioning. bodybuilding.com has some great advice and has pictures for every exercise imaginable, too. here's a routine i like that i made myself
Workout: 6 exercises, 4 sets of 8-10 (8 when you bump up to a new weight, and once you can do it 11 times, bump up the weight). ALWAYS lift with a spotter. A workout buddy is not only a great way to hang out with a friend, it's very motivational. workout one body part a day. Here's my routine:
Monday: chest- Bench Press, Crossovers, Dumbell Press, Weighted Pushups, Decline press, Incline dumbell flies.
Tuesday: Back- Wide grip Lat Pulldowns, Dumbell Bent over Rows, Deadlifts, Close grip Lat Pulldowns, Seated Rows, Back Flies, Pullups.
Wednesday: Legs- Squats, Leg Extensions, Calf Raises, Leg Curls, Leg press, Calf press.
Thursday: Shoulders- Hang cleans, Military Press, Upright Rows, Dumbell Shoulder Press, Shoulder Shrugs, Front and Side Raises.
Friday: Arms- Tricep Pulldowns, Preacher Curls, forearm curls, hammer Curls, Skull crushers, Concentration Curls.
Some of these exercises do need extra equipment, so check bodybuilding.com for help, or email me. You want to train one, at most two muscle groups a day, that's it, in order to allow ample recovery time. The body needs about 72 hours to fully recover a muscle group. Get plenty of protein, email me if you need help. Happy lifting!