here is a basic starter routine...
monday- abs/chest/back
wednesday- shoulders/arms
friday- quads/hams/calves
all other days rest, you grow when you rest, not in the gym
Notes:
- 5- 10 minutes cardio as warm up before each workout
- 5-10 minutes strecthing muscles to be worked prior to weight session
-each body part do two basic exercises, 1 warm-up set followed by 2-3 working sets for 8-10 reps w/ good form,** IMPORTANT weight should be heavy enough for you to fail on the 8th-10th rep, if you can do more than 10 reps increase the weight.
- use weight belt to protect your back when doing squats and deadlifts...
-use a spotter when doing babrell bench presses
- rest 1 minute between sets and drink plenty of water before,during and after your workout
Sample workouts;
chest- barbell incline bench press
dumbell flat bench presses
back - barbell rows
deadlifts
shoulders barbell military press
dumb side laterals
bent dumb rear laterals
biceps barbell curls
dumbell curls
Triceps dips
pressdowns
abs crunches
leg raises
quads barbell squats
leg press
hams lying leg curls
seated leg curls or stiff legged d-lifts
calves seated calve raises
standing calve raises
traps- (work w/ back) barbell shrugs
forearms(work w/ biceps) barbell wrist curls
barbell reverse wrist curls
cardio
do cardio your choice for 20-30 minutes after your workouts, do intervals, do not do entire session on one level
nutrition:
shoot for protein 1 gram per pound body weight and carbs 2 grams per pound of body weight, adjust according to your goals
6-8 meals per day
protein use lean meats such as chicken,turkey, fish and lean cuts of beef
carbs try brown rice, whole wheat pasta, oatmeal, yams..etc
fats should be flax, olive oil or fish oils, taken with each meal (capsules)
**each meal should combine a serving or protein, a serving of carbs and healthy fats 6 times per day
drink 8-10 glass of water per day
****before and after each workout drink:
1. 40 grams whey protein w/ 10 grams glutamine
2. creatine 5 grams w/ dextrose
- follow your diet even on your days off, maybe back off your carbs a little bit
Supps
multi
you can substitute1-2 meals with a MRP but whole food is better
have an MRP or protein drink between meals to add aditional protein if you need it
always make sure you are getting your protein and creatine before and after your workouts
other:
sleep: as much as you can spare, 8 hrs per day minimum, 10 is best
always strive to perfect your form in the gym while increasing your weights each workout
nutrition is more than half the battle
most of all have patience, rome was not built in a day
steriods- my opinion stay away from them
good luck
