powercleans?

Put legs on their own day and do heavy squats. Move back to its own day (not two days before or two days after squat day) and perform cleans, deadlifts and bent over rows. Eat like a horse and in six months people will use the word "big" when they talk about you.

Skip training arms. Its a waste of time until you are advanced. Your arms will grow big from everything else.

They work the core muscules and helps your hips. Take one of your resting days just make sure you can do them without trouble.

if u wana lose weight at home without exercising......u can refer to this website

http://loseweightnoww.blogspot.com/

and u will find so many tips for weight loose and weight loose reciepes.u can try them and lose weight at home easily.

skibileebob