It has occurred to me that some people in here in GPK aren't all muscle and don't know where to start with their workouts, so I thought I'd share with you all the basic bodybuilding routine I started with that I cut 20 lbs. with during the first cycle of it. It's amazing how a workout this simple gives such great results.
A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.
Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.
These are the seven exercises you will be starting with. WORK OUT MONDAY WEDNESDAY and FRIDAY WITH THIS.
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises
You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and
repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.
For Cardio:
TUESDAY and THURSDAY. YOU WILL BE LIFTING WITH THE WORKOUT ABOVE ON MONDAY, WEDNESDAY, AND FRIDAY.
Weeks 1-2
Tuesday - 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
Thursday - 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
Saturday and Sunday - Rest
Weeks 3-4
Tuesday - 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
Thursday - 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
Saturday and Sunday - Rest
Weeks 5-6
Tuesday - 30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
Thursday - 30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
Saturday and Sunday - Rest
Weeks 7-8
Tuesday - 30 Seconds Jog, 30 Seconds Sprint, Repeat 14 More Times (15 Minutes Total)
Thursday - 30 Seconds Jog, 30 Seconds Sprint, Repeat 14 More Times (15 Minutes Total)
Saturday and Sunday - Rest
Notes: Brisk walk and jog are at 65-75% of your Maximum Heart Rate (MHR)
Sprint is at 90-95% of your MHR
I hope this helps you guys out as well as it helped me out. Good luck guys.
