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Join Date: Jul 2007 Location: Leicester, England Age: 18 Posts: 5,462
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bro for a begginer supplements ssh as Test, NO are a no go.. get your diet in order, 5-7 meals a day high protein, lower carbs and fats if your cutting. the only supplement i would advise is a protein.. you dont want to become dependant on them.
heres your basic excercises per bodypart:
Legs- squat, leg press, leg curl, leg extension
Back- wide grip pull ups, bent over row, deadlift, Tbar row
Shoulders- Military press, Dumbell shoulder press, Lateral raise, rear delt machine
Traps- Barbell shrug, Dumbbell shrug
Biceps- Dummbell curl, Barbell Curl, Incline curls
Triceps- Close grip bench press, Skull crushers, rope pulldowns
Calves- Standing/seated calf raises
Chest- Barbell bench, Dumbbell Bench, Flyes, Incline bench
if you are going to use the split KM suggested i would do:
Monday: Chest/Triceps
Barbell bench, 3 sets, 8-12 reps
Incline dummbell bench, 3 sets, 8-12 reps
Dummbell flye, 3 sets, 8-12 reps
Skullcrushers, 3 sets, 8-12 reps
Close grip bench press, 3 sets, 8-12 reps
Tuesday: Back
Deadlifts, 3 sets, 8-12 reps
Pull ups, 3 sets, 8-12 reps
T bar row, 3 sets, 8-12 reps
Dumbbell row, 3 sets, 8-12 reps
Wednesday: off
Thursday: shoulder/traps
Military press, 3 sets, 8-12 reps
Lateral Raises, 3 sets, 8-12 reps
Rear delt machine, 3 sets, 8-12 reps
Barbell shrug, 3 sets, 8-12 reps
Dummbell shrug, 3 sets, 8-12 reps
Friday:Legs/Biceps
Squats, 3 sets, 8-12 reps
Leg press, 3 sets, 8-12 reps
Lying leg curl, 3 sets, 8-12 reps
Standing calve raises, 5 sets, 8-12 reps
Barbell curl, 3 sets, 8-12 reps
Dumbbell curl, 3 sets, 8-12 reps
saturday off
sunday off
Do your cardio 20 mins before or after each WO, if you want you can do it on one of your off days. |
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