any one that can help or refer me to a weekly routine (pics would help), also all i have is a bench (incline/decline) bar and dumbells. No gym. And info on protein if you can. Also i am an athlete just never really worked out seriously, i have an athletic body, and im 6’2 190 lbs

Thanks
Also should i be taking protein? and i want to get a really defined chest.

Hey bro,
what are your goals? do you want to get stronger or get toned?
the one thing that throws people off when wanting a nice upper body is not paying attention to the lower body. in order for you to make gains you need to focus at least 3 times a week on squating or using your legs in some sort of work out.

Abs wise, everyone has abs. Your diet will either cover them or show them. Nutritionaly you need to get in contact with some who specializes in that. Also make sure you are getting enough cardio in and to know your heart rate (take 220- your age) use 80% of that rate to hit your fat burners.

If you want strength you want to use heavy weight with low reps and if you want to get toned you need light weight with high reps. You also need to remeber your muscles cant grow unless you rest. get plent of sleep and aim for a gallon a day of water.

here is a sample schedule for getting stronger

Monday
Flat Bench 3 sets of 5 reps
Increase Bench 3 sets of 5
Decline Bench 3 sets of 5
Flat Dumbell Flys 3 sets of 5
*Ab work out on your own*
5 25-Yard sprints 30 sec rest in between sprints
5 min Jog 120 sec rest
5 25-Yard Sprint 30-rest

Tuesday
Dumbell Power cleans 3 sets of 5
Dumbell skull crushers 3 sets of 5
Dumbell Curls 3 sets of 8
*Abs*
Run 30 mins
5 25-yard sprints 30 sec rest

Wed. Rest

Thursday
Same as monday

Friday
Same as tuesday

Sat
Sprints

Sunday
Rest

*** Protein here is what you will need
Divide your weight in pounds by 2.2 – this is your weight in kilograms.

Example: if you weigh 190 pounds,

190 / 2.2 = 86.36

Multiply this number by 0.8 – this is the number of grams of protein you need each day.
Example: 86.3 * 0.8g = 69.04;

You would need about 69 grams of protein per day.

Protien shakes are good as well as eating meat. STAY OFF OF SUPPLIMENTS EVEN CREATINE!!!!

Also realize that everyones body is diffrent and will react differently, you just need to find out what works best for you.

Hope this helps!