A useful post.
OP, please ignore the shitposting. There do still remain on this forum a few people who genuinely want to help newbies, Simo is one of them. Listen to him.
this is really silly, just give your advice about what he should do. who gives a fuck about who is wrong or right. he can listen to all and make his own mind up.
Day 1 – Chest/Arms | Day 2 – Legs | Day 3 – Back and Shoulders | Calves and Abs trained every day |
Bench Press 4x6-8 reps | Leg Extension 4x12-15 reps | Front Lat Pull Down – 4 sets of 8-10 reps | Standing Calf Raise – 6 sets x 15-20 reps * |
Dumbbell Bench press 3x8-10 reps | Leg Press 4x10-12 reps, but only use this exercise one out of 3 workouts | Barbell or T-Bar Row – 4 sets of 6-8 reps | Seated Calf Raise – 3-4 sets x 15-20 reps May use Donkey Calf Raises |
Incline Bench Press – 4 sets of 6-8 reps | Squats 4-5 sets of 8-10 reps | Cable Rows – 4 sets of 8-10 reps | Vertical Leg Raise – 4 sets x 15-20 reps |
Barbell Curl – 4 sets of 8-10 rep | Leg Curl – 4 sets of 8-10 reps | Military Press – 4-5 sets of 6-8 reps | Incline Sit Ups – 4 sets x 15-20 reps |
Preacher Curl – 4 sets of 8-10 reps | Stiff Leg Deadlift – 3-4 sets of 8-10 reps, but only use this exercise one out of 3 workouts | Side Lateral – 4 sets of 8-10 reps | Seated Leg Raise – 4 sets x 15-20 reps |
Cable Tricep Extensions – 4 sets of 10-12 reps | Upright Row – 4 sets of 6-8 reps | ||
Skullcrushers – 4 sets of 6-8 reps |
Day 1- Legs | Triceps |
Barbell squats 6 x 6-12 (including warm ups) | Close grip bench press 5 x 6-10 |
Vertical (Upside Down) leg press 4x10-12 | Tricep pushdowns 4 x 8-10 |
45 degree leg press 4 x 8-10 | Overhead kneeling tricep extensions 4 x 8-10 |
leg extensions 4x 12 | Day 2 Chest |
Lying leg curls 5 x 8-12 (including warm ups) | Barbell bench press 5 x 4-10 |
Standing leg curls 4 x 10-12 | Barbell incline press 5 x 6-8 |
Straight leg dead lifts 4 x 6-10 | Dumbell decline press 4 x 6-8 |
Standing calf raises 4 x 6-12 | Dumbell flat flies 4 x 10-12 |
Seated calf raises 4 x 10-12 | Back |
Donkey calf raises 4 x 10-12 | Chinups 4 x 10-12 |
Single leg dumbell calf raises 4 x 12-15 | Single arm dumbell rows 4 x 8-10 |
45 degree toe press 4 x 12 | Barbell bent over rows 4 x 6-8 |
Shoulders | Lat pulldowns behind neck 4 x 10 |
Seated press behind neck 5 x 4 -10 | Seated cable rows 4 x 8-10 |
Dumbell side raises 4 x 8-12 | Biceps |
Dumbell rear flys 4 x 8-12 | EZ barbell curls 4 x 6-10 |
Barbell front raises 4 x 6-10 | Seated dumbell curls 4 x 6-10 |
Barbell upright rows 4 x 8 | Ez barbell preacher curls 4 x 8 |
Abdominal work |
I don't understand you. and what has facebook got to do with this thread?
So I went out and bought a multi Gym
Now what??
Might sound like a silly question but for someone new im a bit lost
Seems to be an argument about weight vs reps?
what weight should one start with how may reps
What exercises
How much and many workouts a week
Nev ive trained for about 6.5-7 yrs,in that time i won multiple powerlifting titles at age grade level and represented Australia at over 40s.I hate blowing my own horn
Goosey is passive aggressively saying that i should bugger off before feelings get hurt.dont worry goosey my mate,i realise my mauling of you a while ago has resonated inside your skull until the thudding is as loud as a jumbo jet so i will refrain, buttercup.im leaving soon bro then it will be back to how it was.you boring the reader to sleep.
I don't understand you. and what has facebook got to do with this thread?
haha okNo, not in the least stick around.
And yes you really got me that time, I’m not really sure what it was but it deeply affected me and my whole family and friends we all often talk about it, it’s good to talk.
He's a newbie, Spartacus. He doesn't need a hundred options, he has the whole internet for that, this leads to indecision and inaction. And he doesn't need a routine with 20-30 different exercises in it, this leads to confusion and inaction.nevsutt, here are two programs.
You fuckin numpty
im basically saying other than things like Facebook that is killing forums like this it’s the regular troll feeders adding to its demise.
He's a newbie, Spartacus. He doesn't need a hundred options, he has the whole internet for that, this leads to indecision and inaction. And he doesn't need a routine with 20-30 different exercises in it, this leads to confusion and inaction.
Follow Simmo's advice, OP.
fuck off dickhead. I learn much from facebook than from you.
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