ok im 18, i used to do a lot of cross country running, easily doing a 6 minute mile, and running long distances. HOWEVER, for the past year i've been lazy and done none and am completly out of shape.

i want to get back into shape, however i also want to work on my upper body as well, as i have never really worked on it. so you can imagine i've got some scrawny arms. i dont want to be huge just well, above avg.

ive gotten back into running, doing 2 miles a day so far, but i also need advice on my body. i dont want to go to the gym at the moment as i dont really have time or the money, so what exercises can i do at home (after running) that will just work my chest and arms?

if possible could you suggest a weekly routine or something?

much appreciated.