Toby.

Hello @Toby., papa mestan answer to your cry for help
                                
would recommend going to a gym trainer or somebody you know to show you how to do the exercises before you start doing them, also youtube helps.
WARM UP YOUR WHOLE BODY ESPECIALLY YOUR LITTLE BACK
WORK YOUR FORM BEFORE YOU PUT HEAVY STACKS ON THE IRON STICK. 
                                Exercise    Sets    Reps
Monday      Exercise    Sets    Reps
A  Military press  5/3/1 (start off bigger reps for example 12/8/5)
B  Bench press 5 10
C  Chins 5 10
D  Curls 3 10
@@Triceps pushdowns 3 10
@@ Face pulls 3 10
@@  Curls 3 10
(@@) - optional, choose between doing one, two, or all (would recommend doing one monday and one thursday 
 
      2. Tuesday 
      Exercise    Sets    Reps
 A    Deadlift   5/3/1 (start off bigger reps for example 12/8/5)
 B    Squat    5    10
 C    Ab wheel    5    10-20
 
      3. Thursday
      Exercise    Sets    Reps
A    Bench press    5/3/1 (start off bigger reps for example 12/8/5)
B    Press    5    10
C    DB rows    5    10
@@   Curls    3    10
@@   Triceps pushdowns    3    10
@@   Face pulls    3    10
(@@) - optional, choose between doing one, two, or all (would recommend doing one monday and one thursday 
 
     4 Friday(best day for big man)
 A    Squat    5/3/1 (but do 5/10 cuz ur noob)
B    Deadlift    5    10
C    Hanging leg raise    5    10


 
  Why do dis men?
it is very simple noob, when you lift heavier your muscles become bigger and yourself become stronger. Also your back gets big and you start to look more like a man.
cardio is OK but wouldn't recommend to someone who is small, its a waste of time and energy.
LIFT HEAVY OR GO HOME PIZDA. 
 

 
 

Happy Birthday Veng3nce, enjoy all the gifts you get :)

happy birthday "RAW" freakz

Really nice guy that you can chat to whenever you want. Knows his stuff for his subjects and all round a nice social person in general. Astvitiy isnt a problem for you as you are active on all platforms with good hours across the board.
+1 for sure
Gl ma dude <3

Hey dude welcome back, didn't talk to you much, but i saw you a lot on jb a while back.
Maybe come on ts sometime and just hang out and play if you want, i also play rocket league. not good though xD
 

i am not trolling, i admit i have a crush on her leave me alone pls 

ok?????

Happy birthday
Hope you get what you asked for ;), *hehehe*

And people said in jb that you wouldnt pass trial. Graztz dude, happy for you :)

I was just wondering guys, how do you guys like your tea? If you like tea that it.
Me personally i like is slightly strong with 2 sugars and milk

1 way to make a thread get 1000 views in 1 day, mention anime in any way shape or form, this was a bad choice rip member (kreppe)

how do you mean troll, i want to get into something "diffferent". Kind of bored with Game Of Thrones