hey guys just after some training advice

A little bit about me:

Trained and Competed on a national level in the sport of tennis for 5years(full time athlete Monday-Friday training sessions..... with weekends for match practice or tournaments around Australia) I have recently stopped full time training to have a break(rest the body) and find work as getting more money has become a must in my life now....
as i was training 5days a week i didnt have time to go to the gym enough but now as i have more free time i have signed up and being going at least 3 times per week (Monday, Wednesday, Friday).... Because my chosen sport required lean muscle mass i wasn't able to do alot of extensive chest,arm exercises(couldnt bulk up) im after some help on some exercises an reps i can use in my program that actually work particularly (whole chest,arm,ab workouts)... and also diets that work for u guys that keep nice muscle definition an keeps fat away(as i dont cardio as much as usual...

cheers guys

Dan

PS: been using this as my supplement at least once a day or after a session http://www.horleys.com/ViewProduct.aspx?id=44

It all depends on your height, bf% ect but my training journal should help you get a grasp on it all. I'm also a very lean guy but that didn't mean it came easy, especially at my height. I've been doing this routine for a while and I have gotten excellent results.

http://www.exrx.net/


Give it a good read through.

Stay away from the machines, free weights is where it's at.

Stick to compund exercises (Squats, deadlifts, benchpress- flat - decline - incline, bent-over rows, shoulder press e.t.c)

start eating 6 times a day, make sure you incorporate protein in every meal. 1.5 grams per kg of bodyweight to start. There are heaps of kilojoule calculators on the net, but your required intake will depend on numerous factors (your work, current weight, metabolism) there is alot of diet information in the provided website so give it a good read through

It will be hard to gain decent muscle without also gaining a bit of fat on the way, especially if you want to do it at a decent pace. But once you reach your goal size you can start cutting down on your fat intake, which will lower your body fat percentage and you will start to see the definition. You can also throw cardio in if you want to at this point.


http://www.exrx.net/Lists/WorkoutMenu.html

Shows you basic splits/routines, will help you get started building a decent program.

All of the above is really general info that will help you get started. there is alot of info in the above links. If you have any specific questions don't hesitate to ask.