Can you help me with develop a workout routine for a TRUE beginner? This is what I have so far:?
Apr.02, 2010 in
abs beginner
Monday – Chest
Tuesday – Abs
Wednesday – Cardio
Thursday – ?
Friday – ?
I don’t know what else to do on Thursdays and Fridays. Also, can you help me with some specific exercises and how much time I should spend in the gym a day?
Thanks for your help.
April 3rd, 2010 at 12:42 am
Don’t just work out one part of your body a day. Do circuit training. Only do it every other day though. Your muscles need time to grow and repair themselves.
http://www.nutritional-fitness.co.uk/circuit-training-for-beginners/
April 3rd, 2010 at 1:01 am
Alright man working out and developing muscle is different for everyone. In my own experience I like to have a five day a week work out. Monday is always chest, bench press incline press. Dunbell flies dips. Tuesdays legs, squat, leg extensions, leg curls, leg presses On Wednesdays arms, triceps are the biggest musclr group in your arms so do some triceps extensions for the most part. Then go off with bicep curls and do some forearm curls later. Mix it up and find something different for these three muscle groups. Thursdays back. Shrugs, upright rows. With back there are so many things to do. Take Friday off and Saturday shoulders and calves and abs. If you are trying to gaining muscle fast then do low rep sets with more weight. Stick to doing around 5 or six a set. You also have to drink tons of water. Try to get half a gallon every work out. It sounds like a lot but it’s not. I usually do about an hour per day. Just balance out your work out in that period. If you are not hurting the next day then you’re not doing it right so just keep that in mind. I hope that helps
April 3rd, 2010 at 1:36 am
my workout in a nutshell for a week
monday chest incline bench flat bench chest flys on a bench and weighted pushups then do some abs
tues- tri’s and bi’s tricep- close grip bench press behind head arm extention and rope pulldowns and biceps- straight bar curls hammer curls rope curls and pullups then i do obliques
wed-shoulders arnold press straight bar press cleans and some free weight stuff then i also work traps doing shrugs and agin abs
thurs-Back doing cleans rows and lat pulldowns i also go on the rowing machine and abs agin
friday – cardio and toning i try to tone everything on this day and do some cardio but it never works so u might have to spread it out over 2 days hope i helped