hi guys, my name is Robby, im 24 years old, 6'2" and 221 lbs. I adjusted my eating habits last year in february, when I weighed in at 285 lbs. So, Ive lost the weight, and adapted to healthy eating, but I never worked out even once the whole time. Im picked up my gym membership one week ago, and have no clue where to start. I want to build my upper body and mid section, cause it needs work!!! My lower body is very strong, I skateboard about 20 hrs a week, so my legs arent my concern. Can you guys recommend a solid workout program, or a place to look for one??  I have been running for 30 min(about 2.5-3 miles) on the treadmill, but Im reading that my heart rate is too high, and I should slow down?? Im a big time noob so if any advice is applicable to my situation then please inform me !! My curent diet is about 2000 calories, never eating past 7, and getting about 7-9 hrs of sleep a night. I have been going to the gym 6 days for like 2 hours a day. I dont want to lose weight, just tighten everything up and build. thanks

having a heart rate too high will begin catabolism, and that's now what you want. 
 
a nice walk on a treadmill does it for me.  as for upper body, here is my work out....
 
Monday---Chest and arms....bench...incline bench....flat flys.....incline flys.....Seated curls.(isolated)...preacher curls...finish off with 21s....Skull crushers....Isolated tricep exercises...pick em they all work......do at least three on top of skull crushers....DO 4 SETS OF 8-12 reps ON ALL EXERCISES

Tuesday....Shoulders and Back....Seated military press with dumbbells.....lateral raises......upright rowing.....Seated rows......bent rowing....Isolated with dumbells.....close grips pull downs...(if you cant do that use your bar with weight at one end and close grip rows.....SAME AMOUNT OF SETS AND REPS

Wednesday.......legs baby!!! Squats.....presses......LUNGES!!!!.......Leg extentions.......leg curls......calf raises......DO THESES TILL YA CANT STAND UP....

thursday is monday

friday is tueday

then rotate....EAT>>>>EAT>>>>>EAT.

ORIGINAL: boomersooner1331

having a heart rate too high will begin catabolism, and that's now what you want. 

a nice walk on a treadmill does it for me.  as for upper body, here is my work out....

Monday---Chest and arms....bench...incline bench....flat flys.....incline flys.....Seated curls.(isolated)...preacher curls...finish off with 21s....Skull crushers....Isolated tricep exercises...pick em they all work......do at least three on top of skull crushers....DO 4 SETS OF 8-12 reps ON ALL EXERCISES

Tuesday....Shoulders and Back....Seated military press with dumbbells.....lateral raises......upright rowing.....Seated rows......bent rowing....Isolated with dumbells.....close grips pull downs...(if you cant do that use your bar with weight at one end and close grip rows.....SAME AMOUNT OF SETS AND REPS

Wednesday.......legs baby!!! Squats.....presses......LUNGES!!!!.......Leg extentions.......leg curls......calf raises......DO THESES TILL YA CANT STAND UP....

thursday is monday

friday is tueday

then rotate....EAT>>>>EAT>>>>>EAT.

How long have you been training?  That seems like too many isolations.

I think for Boomer that routine is just fine...

However, for someone who has never even touched a weight before.... no way. Just no way..

Suckawillies try the first routine in that link, if you have questions about it, post after fully reading.

http://www.discussbodybuilding.com/3_DAY_FULL_BODY/m_303404/tm.htm

5 years from now you can do Boomers routine.

Whatever you do, make sure you do your legs. If you man up and do squats the right way then you will be doing your body a favor. Just make sure your form is right before you load on plates.

ORIGINAL: thehardway

I think for Boomer that routine is just fine...

However, for someone who has never even touched a weight before.... no way. Just no way..

Suckawillies try the first routine in that link, if you have questions about it, post after fully reading.

http://www.discussbodybuilding.com/3_DAY_FULL_BODY/m_303404/tm.htm

5 years from now you can do Boomers routine.

 
I agree
 
Do the 3 day full body or a Push, Pull and Legs routine. Start light with dead lifts and ATG full squats. You will see and feel the results the next day.
 
Remember it's all about form. If your form is off it's wasted motion and a waste of time. If you can't keep good form you’re using to much weight and you’re risking injury. Take your time and watch your form.

ok, I do agree on the form thing... It seems unless I have the weights and my arms in proper form, i dont feel the exercise in my muscles. So im going to try the above workout. I will admit less than 2 weeks of working out, im seeing and feeling results. thanks for the feedback guys, ill keep you posted

what does it mean when you say isolated?

ORIGINAL: manbeast_animal

what does it mean when you say isolated?

It means you only work one muscle. Like if you do concentration curls, then your isolating your bicep muscle because that is the only muscle worked.

ok cool thanks...also leg_beast i was also wandering about flax seed