The 3 main important aspects of working out is nutrition,training,and cardio. There's one that isn't really told but its sleep. I hate this part but eating right and healthy is the best way to get a good looking body. But it goes hand in had with your training. Without the training part you wont get bigger than you are. Doing cardio is so you can burn calories and get definition on your body. If you get big and have a layer of fat then you just look fat so cardio is they way to get the cuts and lines you want to show off.
Monday
- back and biceps
- pull ups 2 sets of 15 reps
- chin ups 1 set until exhaution
- back extentions 3 sets of 10-15 reps
- bicep curls(dumbells) 2 sets of 10
- preacher curls(curl bar) 2 sets of 8
- preacher curls(dumbell) 1 set max out
Wednesday
- chest and triceps
- bench press 2 sets of 10reps
- incline press 2 sets 8-10reps
- dips(parallel bars) 1 set max
- bench dips 1 sets 20-30 reps
- skull crushers 2 sets of 10 reps
- tricep extentions 3 sets of 8-10 reps
Friday
- shoulders,traps and legs
- shoulder shrugs 2 sets of 30-50 reps
- seated military press 2 sets of 10 reps
- shoulder flyes 2 sets of 8-10 reps
- lateral rasies 2 sets of 10 reps
- bentover rear delt raise 2 sets of 10 reps
- leg extentions 2 sets of 10 reps
- leg curls 2 sets of 8-10 reps
- leg press 2 sets 8-10 reps
- calf raises 2 sets of 10 reps
- ABS I do 5 days
- Hanging leg raises 2 sets of 20
- crunches 50
- airbike 50
- leg raises 50
- barbell sidebends 50
- cardio I would do everyday but mainly on tuesday and wednesday.
When I started to get a little stronger I started doing workouts like farmers walk, weighted dips, and things like that.
Always consult a doctor before starting any training.
I am not responsible for any injures you may incur. Just because this trining worked for me doesn't mean it will for you.
Anyway this is how i started i figured it would be a good way to start for others. When you first start do moderate weight that you have no problem doing 10 reps to get use to the motions then every 2 weeks change the workouts around either by the days or the individual workouts. And just have fun with it :)
