working out question. want to build muscle. program to follow?

  • Thread starter Thread starter Jake
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Jake

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I have gotten lazy and have not been working out for a while and I want to get back in shape. I don't want to be body-builder huge or anything but would like to build muscle and get leaner. I know I need to follow a diet with my workout, but for now I am looking for a program to follow...like what lifts to do with the number of sets/reps on which days of the week. I am 5'11' and 185 pounds. I could stand to lose about 15 pounds of fat. As far as strength goes, I am pretty darn weak. Is there a place where I can download programs for free, or do any of you have any suggestions for me? I need a detailed program so I can stick to it.
Also, are there any SAFE supplements I can take to help me build the muscle.
 
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