Free weights and machines

[megapixels83]

Been hitting the gym 3 to 4 times a week now for a good few months and I have noticed some improvements like more defined, feel better in myself etc but have been using solely weight machines and a few people have told me to step it up to switch to either free weights or a mixture of free weights and machines. I get my cardio through running after the gym and also a game of fives a week.

Can anyone recomend a good free weights program, there seems to be thousands on the net but I would like to start with a decent one.

[Ordinary_Chap]

Starting strength by mark rippetoe is always a good one.

Free weights will achieve a great deal more however machines still have their place.

What are your goals over the next 3/6/12 months etc?

[megapixels83]

Thanks matey

My plans.....I just want to be defined, be able to take my shirt off round the pool and be confident and just feel good etc. I am not looking to become huge.

Would like to tone up my stomach and sides particularly

[Ordinary_Chap]

In that event you'd do better following a 4 day traditional body building split and understand nutrition.

Monday Legs - Everybody and I mean everybody who wants a good body needs to train legs.
Tuesday Chest/Triceps
Wednesday rest
Thursday Back/Biceps
Friday Abbs, calvs, shoulders

About 80% of the end result is nutrition.