Warmup using treadmill after that
bodyweight squats until fully warmed up
Squats 3-5 sets of 4-6 reps
Deadlifts 3-5 sets of 4-6 reps
Bench Press 3-5 sets of 4-6 reps
Do that for a while until you stop getting gains then re-evaluate.
just a suggestion.
You can try the upper / lower split.
Upper:
Bench Press x 3 sets
Military Press x 3
Barbell Row x 3
Tricep extension supersetted with barbell or dumbell curl x 2
Abs
Lower
Leg Ext x 2
Squat x 3
Deadlift x 3
Leg Curls x 3
Calf Raise x 3
Entire body worked in 2 days
You can do it 2 days on 2 days of or 1 day on 1 day off etc.
Cheers.
Thanks for the reply,
Will that do all I asked? Ie: shoulder/arms/chest/legs etc?
Many thanks
Yes those exercises will hit legs, chest, arms, back you name it it hits it.
Thanks mate. Do i use large weights? Ie Exhaustion by the end of the last set?
Giffo
Whatever you have. I would use barbell for the squat and deadlift though.Sorry Shrek forgot one thing, i use the barbell for most of these or dumbells?
sets X how many reps?
What is the supersetted?
Do i do UPPER one day then LOWER the next or all on the one day?
Giffo
Whatever you have. I would use barbell for the squat and deadlift though.
Reps can be between 6-12, whatever you feel comfortable with.
Superset is one exercise followed by another with no rest.
Do upper one day, lower the next day.
And how does this occur?. As long as I dont do my shfinkster in LOL
I like Kindred's approach, simple and straightforward.
However, first up I would say check with a GP. You didn't mention if you've ever done physical training before - for all we know, you might have some medical thing you have to work around - for example, I have a slight lumbar scoliosis, not enough to hinder me in day-to-day life (I was infantry, and had no trouble on hikes and so on), but it means I shouldn't do squats or deadlifts, much as I'd like to. Someone else might have high cholesterol, low blood pressure or whatever. All those can be worked around but you have to know about them to do that.
Once the quack gives you the all-clear, or lets you know what you have to work around, I would check with a professional trainer who has met you in person and discussed your current state and your goals with you. It's a lot easier to guide you on a journey if we know where you're starting from and where you want to go.
Find someone of at least 30 - the younger ones (early 20s) tend to be a bit gung-ho, and give you routines straight out the latest fashionable book, rather than tailored to you as an individual. For example nowadays every bugger wants us to do some pilates or ball work, ten years ago it was aerobics classes. An older one will have a wider perspective. Just a session or two will set you on the right track.
It'll cost, but when the alternative is possibly months of effort for little gain, or even injury, it's a worthwhile investment.
But if you think I am full of shit, then just go for Kindred's one, nice and simple, and it'll give you good feedback in that you'll usually find your weights growing quickly, which will encourage you to keep going.
Happy lifting, mate, it's hard work but rewarding in many ways.
After doing bench for a while you should regain balance in the size of your muscles. The only muscle groups that are commonly disproportianate are arms due to the amount of work people do with the side they favour.
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