Ok guys, lets get into it.
Your going to the gym, whats your plan?
"its chest day!" isn't a plan, how are you going to train, what are the exercises you need to do in order to accomplish your goals? Do you want to get more muscle, lose fat, get stronger? If your new to this whole thing, i will always suggest "5X5"
What is it? Its a program based off of 3-4 compound movements, benchpress, squats, deadlifts, and standing overhead press(optional, but it will get you super strong). The weight for the exercises will be the heaviest weight you can move easily for 5 repetitions. Here's the plan, pick 3 days a week you want to train, each session will be 45mins max. So lets break it down. Your going to train Monday, Wednesday and Friday.
Monday: Benchpress, 5 sets of 5 (working weight:135lbs, 60kg)
warmups : 2 sets of 10 reps with bar, 2 sets of 8 reps with 95lbs (40kg)
5 working sets: 5 sets of 5 reps with 135lbs (60kg)
Auxiliary work: bicep curls, planks, lat pulldowns, cardio, etc (remember 45 mins max)
Wednesday: Deadlifts, 5 sets of 5 (working weight: 185lbs, 80kg)
warmups: 2 sets of 10 reps with 95lbs (40kg)
5 working sets of 5 reps with 185lbs (80kg)
Auxiliary work: tricep pushdowns, shoulder press, planks, cardio (45 mins max)
Friday: Squats 5 sets of 5 (working weight: 135lbs, 60kg)
warmups: 2 sets of 10 reps with bar, 1 set of 8 with 95 lbs (40kg)
5 working sets of 5 reps with 135lbs (60kg)
Auxiliary work: arms, shoulders, leg extensions, leg curls, core (45 min max)
After week one, increase the weight on all exercises by 5-10lbs. Continue with this approach until you hit a wall. It won't be for a while but it will happen. As you progress, you will also have to increase the number of warmup sets, be smart and listen to your body. Please read up on this program and have fun. Above all, don't constantly change your program, stick to it, and be consistent.
Linds
