This was originally intended for the fella that was asking about a workout regimen. This is the best I can provide.
DISCLAIMER: All lifts should be performed properly and with a spotter. Clips need to hold weights in place when applicable. Always stretch and warm up before attempting lifts.
Monday - Chest and Tri's
3 sets flat barbell bench, trying to get the best set of 10 reps that I can. You can alternate this weekly or bi-weekly with trying to get the best set of 5 reps. Watch how quickly your "best set" of 5 becomes 10! Then I will superset chest flies (real light weight, get a nice stretch in those pecs) with as many pushups as I can do immediately after. 3 sets of this. Finally, I will either do dips or incline dumbbell bench press, depending on if I want to hit my upper or lower chest. For Tri's, simply do 1 exercise for 2 or 3 sets. Friday is "arms" day anyway, and your tris should be throbbing by now to begin with. Skull Crushers are my favorite. OPTIONAL: Abs and running.
Tuesday - Back and Bi's
Back is a bit less specific...each gym seems to have different machines. I will typically start my back day with 3 sets of as many pullups as I can. If you can perform 3 sets of 10 reps, add a 10 lb weight and continue. I recommend doing a front lat pull down, seated row, and romboid hitting exercises. 3 sets for 8-12 reps on each exercise. Now move to Bi's. Same as with Tri's, your Bi's should be burning up by now as it is. Choose an exercise such as preacher or hammer curls, and perform 2 to 3 sets. OPTIONAL: Abs and running.
Wednesday - Legs or Cardio
All I do is squat and hamstring curl on leg day. You could do calf raises too. For squats, try to get about 4-5 sets, progressively getting heavier. A sample workout might look like 135 x 10 reps, 185 x 10 reps, 225 x 10 reps, 275 x 6 reps, and 315 x 2 reps. If you're feeling daring, try a drop set - like going back to 135. Get as many as you can. Try for 30. (WEIGHTS MAY VARY) Now move to hamstring curls. Use a machine where you lay flat on your back. 3 sets of 8-12 reps again. Then do calf raises either on a platform or machine, if it suits you. Personally, I don't. Give your abs a break today.
If you do not want to lift legs, as so many people don't, take today as a long cardio day. Try to run for 30-45 minutes, not worrying about your speed. Keep a constant heart rate and sweat. If you can't run, walk uphill at a suitable incline.
Thursday - Shoulders
I prefer seated military dumbbell press. Perform 3 sets, trying to get either a best set of 10 or a best set of 20, alternating weekly or bi-weekly between the two goals. Again, watch how your best set of 10 becomes 20! Next move to standing upright rows. Perform 3 sets of 8-12 reps. Finally, I like to find a shoulder press machine and perform 3 or 4 sets of very heavy and controlled lifts, aiming for about 4 reps per set. Some people will now choose to work their forearms, but I am not one of them. OPTIONAL: Abs and running.
Friday - Arms
If you made it through the workout, treat yourself to arm day. Alternate between Bi and Tri exercise. Perform about 3 sets aiming for 8-12 workouts for each exercise. I will generally do 3 or 4 exercises for each body part. Sample bicep exercises include hammer curls, preacher curls, ins and outs, 21s, and straight bar curls. Sample Tricep exercises include skull crushers, french press, "rope" press downs, and close grip bench press. There are many others. Choose your favorite exercises, as you will enjoy the workout and your body will respond better.
Take the weekend off and heal up, maybe go for a run one morning. Depends how you feel. Anyway, I have been lifting for 5 years and I personally believe this is the best and most practical schedule for the average Joe. I am currently on a program just like this and am seeing gains.
PART TWO - NUTRITION - COMING SOON.
DISCLAIMER: All lifts should be performed properly and with a spotter. Clips need to hold weights in place when applicable. Always stretch and warm up before attempting lifts.
Monday - Chest and Tri's
3 sets flat barbell bench, trying to get the best set of 10 reps that I can. You can alternate this weekly or bi-weekly with trying to get the best set of 5 reps. Watch how quickly your "best set" of 5 becomes 10! Then I will superset chest flies (real light weight, get a nice stretch in those pecs) with as many pushups as I can do immediately after. 3 sets of this. Finally, I will either do dips or incline dumbbell bench press, depending on if I want to hit my upper or lower chest. For Tri's, simply do 1 exercise for 2 or 3 sets. Friday is "arms" day anyway, and your tris should be throbbing by now to begin with. Skull Crushers are my favorite. OPTIONAL: Abs and running.
Tuesday - Back and Bi's
Back is a bit less specific...each gym seems to have different machines. I will typically start my back day with 3 sets of as many pullups as I can. If you can perform 3 sets of 10 reps, add a 10 lb weight and continue. I recommend doing a front lat pull down, seated row, and romboid hitting exercises. 3 sets for 8-12 reps on each exercise. Now move to Bi's. Same as with Tri's, your Bi's should be burning up by now as it is. Choose an exercise such as preacher or hammer curls, and perform 2 to 3 sets. OPTIONAL: Abs and running.
Wednesday - Legs or Cardio
All I do is squat and hamstring curl on leg day. You could do calf raises too. For squats, try to get about 4-5 sets, progressively getting heavier. A sample workout might look like 135 x 10 reps, 185 x 10 reps, 225 x 10 reps, 275 x 6 reps, and 315 x 2 reps. If you're feeling daring, try a drop set - like going back to 135. Get as many as you can. Try for 30. (WEIGHTS MAY VARY) Now move to hamstring curls. Use a machine where you lay flat on your back. 3 sets of 8-12 reps again. Then do calf raises either on a platform or machine, if it suits you. Personally, I don't. Give your abs a break today.
If you do not want to lift legs, as so many people don't, take today as a long cardio day. Try to run for 30-45 minutes, not worrying about your speed. Keep a constant heart rate and sweat. If you can't run, walk uphill at a suitable incline.
Thursday - Shoulders
I prefer seated military dumbbell press. Perform 3 sets, trying to get either a best set of 10 or a best set of 20, alternating weekly or bi-weekly between the two goals. Again, watch how your best set of 10 becomes 20! Next move to standing upright rows. Perform 3 sets of 8-12 reps. Finally, I like to find a shoulder press machine and perform 3 or 4 sets of very heavy and controlled lifts, aiming for about 4 reps per set. Some people will now choose to work their forearms, but I am not one of them. OPTIONAL: Abs and running.
Friday - Arms
If you made it through the workout, treat yourself to arm day. Alternate between Bi and Tri exercise. Perform about 3 sets aiming for 8-12 workouts for each exercise. I will generally do 3 or 4 exercises for each body part. Sample bicep exercises include hammer curls, preacher curls, ins and outs, 21s, and straight bar curls. Sample Tricep exercises include skull crushers, french press, "rope" press downs, and close grip bench press. There are many others. Choose your favorite exercises, as you will enjoy the workout and your body will respond better.
Take the weekend off and heal up, maybe go for a run one morning. Depends how you feel. Anyway, I have been lifting for 5 years and I personally believe this is the best and most practical schedule for the average Joe. I am currently on a program just like this and am seeing gains.
PART TWO - NUTRITION - COMING SOON.