Nine Pack

Kev,
See below a post I put on a similar thread in this section. It was a guy who's been training for only four weeks asking what he should do. The advice I'd offer you is the same:

If you have truly only been training for four weeks, I'd stick to the basic compound stuff:

Squats (preferably front squats)
Deadlifts (don't bother with stiff leg ones just yet)
Incline dumb bell chest press (a bar at this stage may exaggerate an imbalance)
Barbell rows (for the upper/mid back)
Seated dumb bell shoulder press

The arms don't need any direct training at all just yet, so I'd drop the curls & other arm work. Master these & you will have a solid foundation to progress from within 3-4 months.


Also, diet is crucial if you are to see results so write down an honest typical days eating for yourself & let people on here see it. Most people train ok (ish) but many fall way short on diet & see little results for thier efforts.