Step 3: The Workouts
Ok, the goal of your first 4 to 6 weeks will be to add some mass to your muscles. That means lots of compound exercises which focus on large muscle groups with low reps instead of concentrating on individual small muscles. This will allow your body to begin to grow in proportion with itself, instead of what you've probably seen most guys do, which is train two or three body parts that they like to train and not the rest. Ever seen someone with large arms and no chest? They look silly. Likewise, there are guys that have a huge upper body and skinny little legs. You want to grow your body proportionately to keep from having to play "catch up" all the time with one particular body part. Makes sense? Good. Here we go:
This is a three day per week workout concentrating on like muscle-groups.
- We are going to go with a "standard" back/biceps, chest/triceps, shoulder/legs workout.
The goal is two-fold: 1) you're going to acclimate yourself and your body to the weights. 2) you're going to find your correct weight ranges for lifting.
- ***These weights are assumed.***
I can't be there to know how much you can or cannot lift so I'm shooting in the dark. But you can figure it out pretty easily for yourself.
You want to be able to do the first set pretty easily, the second set with no real trouble, but the third set should be difficult, especially the last two or three reps.
- Listen to your body. If it hurts, you're not using correct form.
Form is EVERYTHING. Lift the weight slowly, breathing out while you do. When setting the weight back down, breathe in, bring the weight down slowly.
Monday - Chest/triceps
Dumbbell bench press:
Warmup: take a light weight (around 25 lbs per hand) for 15 repetitions.
Set 1: 45 lbs per hand x 8 reps
Set 2: 40 lbs per hand x 10 reps
Set 3: 35 lbs per hand x 12 reps
Rest for two minutes.
Incline dumbbell bench press:
Warmup: 20 lbs per hand x 15 reps.
Set 1: 40 lbs per hand x 8 reps
Set 2: 35 lbs per hand x 10 reps
Set 3: 30 lbs per hand x 12 reps
Rest for two minutes
Chest fly's:
Set 1: 15 lbs per hand x 10 reps
Set 2: 15 lbs per hand x 10 reps
Rest for two minutes
Triceps pushdown:
Set 1: 60 lbs x 8
Set 2: 50 lbs x 10
Set 3: 40 lbs x 12
Rest for two minutes:
Skull crushers:
Set 1: 25 lbs x 10
Set 2: 25 lbs x 10
Wednesday - Legs/shoulders/abs
***USE A BELT FOR SQUATS***
Rest for two minutes between each set.
Squats:
Set 1 - a comfortable weight that isn't too light x 12 reps
Set 2 - slightly more (10 lbs or so) x 10 reps
Set 3 - ten more lbs x 8
Leg extensions:
Same as squats
Lying leg curls:
Same as squats
It may seem like I'm not giving you a whole bunch of info on legs, but I can't know what you will be comfortable with. As long as you aren't pushing yourself too hard while at the same time lifting enough weight with
proper form that will actually accomplish something you will do fine.
Dumbbell lunges:
Set 1: 25 lbs in each hand x 10 reps
Set 2: 25 lbs in each hand x 10 reps
Shoulder shrug:
Set 1: 45 lbs in each hand x 12 reps
Set 2: 50 lbs in each hand x 10 reps
Dumbbell shoulder press:
Set 1: 25 lbs in each hand x 10
Set 2: 25 lbs in each hand x 10
Dumbbell raise:
Set 1: 25 lbs in each hand x 10
Set 2: 25 lbs in each hand x 10
Friday - Back/bi's
Rest two minutes between each set.
***Be careful to use good form with your back exercises to avoid injury***
Cable rows:
Set 1: - a comfortable weight that isn't too light x 12 reps
Set 2 - slightly more (10 lbs or so) x 10 reps
Set 3 - ten more lbs x 8
Bent over barbell row:
(substitute with two dumbbells if necessary; half weight in each hand)
Set 1: 50 lbs x 12
Set 2: 45 lbs x 10
Set 3: 40 lbs x 8
One-arm dumbbell row:
Set 1: 25 lbs x 8 (do one hand then switch to the other)
Set 2: 30 lbs x 10
Set 3: 35 lbs x 12
Dumbbell curl:
Set 1: 25 lbs per hand x 8
Set 2: 20 lbs per hand x 10
Set 3: 15 lbs per hand x 12
Hammer curl:
Set 1: 25 lbs per hand x 8
Set 2: 20 lbs per hand x 10
Set 3: 15 lbs per hand x 12
Pullups:
(make sure you grip the bar so that your palms are facing you)
Set 1: 10 pullups
Set 2: 10 pullups
Each of these workouts should take you about an hour. Don't rush through them, but don't take more than 2 minutes rest between each set, either.
Sleep is important as hell. That's when your muscles grow, not in the gym. Get 6 to 8 hours each night.
Drink a liter of water during your workouts. Take a few sips between each set.
Don't mess around with running or any other kind of cardio if you are underweight. It will rob the protein you are taking in away from your muscles. You will start cardio in the next 4 weeks or so.
If you need to see how to do exercises properly, type the name in the search bar here:
Bodybuilding.com - #1 Exercises Guide - Over 300 Exercises!
"Section 4; Search exercises by name"
These workouts are a bit "basic" but the reason for that is that they will get you acclimated to the weights and at the same time they consist of exercises that work entire muscle groups, not isolated muscles. This is important because you want to grow proportionately.
Oh, and use Jon's
K.I.S.S. method to all of this. Nothing is written in stone. If something hurts or doesnt feel right, check your form and try it again. Don't over plan. Just do it. But do it with good sense, too.
Good luck to you and let me know if you have any questions.
Edit: I deliberately did NOT include abs in this workout. Working out will begin to develop your abs through your core movements that you will be doing from day to day. If you are just starting out with weight training you NEED to refrain from doing abs right away because if they get fatigued too quickly it can hinder your progress in other areas. We'll begin working abs in the next installment; in 4 to 6 weeks or so.