Quote:
Originally Posted by UMDDogs
Day 1
Chest & Tri's
Push-ups -- 2 - 3 sets 10 - 12 reps
Dumbbell Press -- 2 - 3 sets 10 - 12
Incline dumbell press -- 2 - 3 sets 10 - 12 reps
Tricep pulldown -- 2 - 3 sets 10 - 12 reps
Tricep overhead press -- 2 - 3 sets 10 - 12 reps
Day 2
Back and Bi's
Concentration Curls -- 2 - 3 sets 10 - 12 reps
BOSU Ball curls -- 2 - 3 sets 10 - 12
Pull-up machine -- 2 - 3 sets 10 - 12 reps
Seated Row Machine -- 2 - 3 sets 10 - 12 reps
Back Extentions -- 2 - 3 sets 10 - 12 reps
Day 3
Legs, shoulders
Front Squats -- 2 - 3 sets 10 - 12 reps
Calf raises -- 2 - 3 sets 10 - 12
Lunges (no weight) -- 2 - 3 sets 10 - 12 reps
Front plate raises -- 2 - 3 sets 10 - 12 reps
Overhead dumbell Press -- 2 - 3 sets 10 - 12 reps
I will work abs every other lifting day by doing exercise ball sit-ups
I am looking to start today and would love feedback an my plan and how long I should go until switching up exercises.
Also, what is a good protein supplement that people use?
|
Go online to buy supplements. It's cheaper.
If you want to get stronger and bigger and are a beginner, but serious, this is what I suggest.
Tub of hydrowhey. Big guy. 10 lb bag of 100% whey, both from Optimum Nutrition or ON.
Take a serving of 100% when you wake up and before bed, everyday. Take the hydro ONLY after workouts, but immediately after.
Your workout:
If it's only three days a week, keep one day between each workout.
On back day, you need to do deadlifts.
On leg day, you need to do BACK squats, and you need to sink below parallel.
Do squats earlier in the week, then bench workout, then back workout.
Focus on form first, then work on adding weight.
Any questions or concerns, PM me.
Threaded Mode