Just about any "split" that hits all body parts will be sufficient. The one thing I would really mention is to focus on upper chest, triceps, and lateral raises for shoulders. These movements will give you huge bang for the buck (visually).
The real issue is your diet. Not to be insulting, but the way you've phrased it tells me that you eat garbage. Log what you eat for a few days and report back. Anything that passes your lips for like 72hours. I bet you'll be shocked how A) high your carbs are and B) how low your protein is.
Originally Posted by jacques chirac
I don't see what is ridiculous by robbing with a sword.A sword in one od the most lethal wepon !!!
It's more easy to kill with a sword than with a gun.
A sword is more frightening than toy-looking gun like glock.
robbing with a sword is a good thing