Use this routine starting from today:

Step 1: Change your trainer! He has his head up his ass
Step two: Forget about steroids for the next couple of years unless having sex is the last thing in your mind!
Step 3: Eat protein/carb food and hit the gym 5 times a week
Step 4: Start having some confidence, you dont look like shit!
Step 5: Do more research in this forum

Goodluck