workout program

[bof22]

I currently have dumbells/barbell and a flat bench. Can someone recommend me a workout program, maybe 4 days a week, splits and such that i should do. This is generally to gain muscle. Beginners program in a sense.

Thanks

 

[tonymcclellan]

Gain muscle only? Or lose fat also?

You have all the equipment.

 

[bof22]

id like to lose fat, AND gain muscle.

 

[tonymcclellan]

give this a read: TESTOSTERONE NATION - Destroying Fat: War Room Strategies to Maximize Fat Loss