I am trying to find a workout that i can do, i am 14 years old, 108 ibs, about average height (sorry haven’t measured height in a while =S)…i am looking for a workout for my arms and chest i already have an ab workout that works really well, can anyone post a good workout routine, i only have dumbells, a machine that i can do chest flies like the guy in this video: http://www.youtube.com/watch?v=SyfxRXJxZHE also a bar that you pull down from the top.. other than ab workouts i am completely new to weight lifting i unfortunately don’t have access to a gym…

also how many reps should i do of each thing, recommended weights..i am not really looking for a huge intense workout like professional bodybuilders, but still a good enough one so that it actually makes a difference…also does anyone recommend i should workout if i am taking a Brazilian-jitsu class? should i swim the day after i workout or do any hard working sports activities?

I am mostly looking for a workout routine during the winter because during the winter i don’t do anything (summer i’m not really worried because i play football, soccer, swim)

anyways can anyone post any good workout routines example:
day 1: chest flies- 10 reps, bicep dumbell curls- 5 reps, 35 ibs each dumbell…etc..

again i don’t have experience on weight lifting much, so try and be clear and explain more…