I am a beginner and am looking for a starter workout plan, can someone help? - Steroids Source Talk

bradleydesouza · #1 (**permalink**) 11-24-2012, 05:04 AM

I'm starting to see that in reality I am thin and I want to start exercising. I have read that its important to workout for 5 days a week. Can someone give me an exercise plan up to 5 days of training to increase muscle mass, strength and tone? I want to build my arms, shoulders, legs, chest and back. Please share me if you have any idea.

Basically I am skinny and need to put on weight. If there are weight building supplements for starters, please recommend.

rockeycarten · #2 (**permalink**) 11-24-2012, 05:37 AM

Then this beginner weight loss workout is perfect for you .... It is based around a simple exercise with fitness equipment, making it ideal for beginners who want to start.

Step It Up

After 4-6 weeks of this exercise were significantly attenuated muscle, reduce body fat levels and be on your way to your weight loss goal. You will be well prepared on the way to other advanced exercises that test weights. Your body even more for greater fat loss

Full body routine is repeated 3 times per week. Wait 48 hours between weight sessions.

As a circuit. Perform each exercise in turn with 60 seconds rest between each. Repeat the circuit twice. If you can not handle two circuits then to start with a job and 2. If you can not handle two circuits then to start with a job and 2.

Choose a weight that you only need to 15 repetitions for each exercise. As you get stronger, gradually increase the number of repetitions to a maximum of 20 and 2 circles before the rise weight.

More than 60 seconds rest between each movement and each circuit.

In order to make progress in reducing the idle time of 45 seconds to a minimum of 30 seconds.
Be selected to perform a weight for each year based on the number of times you want with good technique and posture.

Exercises:
1) Leg Press Machine - 20 reps
2) Press the chest, sitting machine-20 reps
3) Row seating 20 representatives worked
4) Shoulder Press - 20 reps
5) Back Extension - 20 reps
6) Crunch - 20 reps

mth496 · #3 (**permalink**) 11-24-2012, 07:27 AM

I think a better approach would be for you to start of with more of a powerlifting routine. This way you can build your body up and get the base of your body built up. You will also need a Diet.

You will want to Bench, Deadlift and Squat. All in the same day. 3x a day. Monday, Wednesday, Friday.

Do this for a good 8 weeks. You will build up your entire body.

Day 1 , 2 and 3 Monday, Wednesday and Friday.

squat: -8x5 8 sets. 5 reps
bench: -8x6 8 sets, 6 reps
deadlift: -8x5 8 sets, 5 reps.

After these 8 weeks you come back and will put you on the same thing except you will be doing less sets. This will help you cut.

And then once you are all built up, it will be time to cut up all that new muslce. To get you abs and striations and all that good stuff. But this is a great way for you to start out and build your entire body up.

Others will also write to you. Pick somthing you like that you think will suite you best. Good luck bro.

mth496 · #4 (**permalink**) 11-24-2012, 07:28 AM

Also for your diet to build up. And supplements

What is your Height and Current Weight.

This way we can calculate exactly how many calories you need a day to get bigger. It will be easier to give you a diet with exactly what you need.

Cornish_Celt · #5 (**permalink**) 11-24-2012, 09:20 AM

Three Day Split Training Program
Monday, Wednesday and Friday.

DAY ONE
Chest - Flat Bench, barbell( 4 sets, 6-10 reps)Incline Bench
(4 sets, 6-10 reps)
Dumbell Flyes(Incline bench, 6-10 reps)
Dips(4 sets, as many as can do each set)
Shoulders - Upright rows(using a Z bar, 4 sets 6-10 reps)
Military Press(On smith machine or free standing with barbell,
4 sets, 6-10
Triceps - Push downs(4 sets,6-10 reps, kick backs with
dumbbell, 4 sets, 6-10 reps)
(Bare in mind, only 2 tricep exercises as tris are worked
when training chest)
Abs - Leg raises, 4 sets, each set till fail, reverse leg
raise/crunch, 4 sets, each until Fail, crunches, 4 sets,
each set until fail

DAY TWO
Legs - Squats( 4 sets, 6-10 reps each set)
Leg Press(4 sets, 6-10 reps)
Leg Extensions(4 sets, 6-10 reps)
Hamstring curls, Lying down(4 sets, 6-10 reps)
Standing Calve raises(4 sets, 6-10 reps)
Seated Calves (4 sets, 6-10 reps)
Abs - Same as above

DAY THREE
Back - Lat Pull Downs( 4 sets, 6-10 reps each)
Seated Rowing( 4 sets, 6-10 reps each)
Bent Over T-Bar(4 sets, 6-10 reps each)
Shoulders - Bent over rear delt raises( 4 sets, 6-10 reps
each Press behind the neck(4 sets, 6-10 reps each)
Biceps - Barbell curls(4 sets, 6-10 reps each)
Dumbell curls(4 sets, 6-10 reps each)
(Bare in mind, only 2 bicep exercises as bis are worked
when training back)
Abs - Same as above

DAY FOUR
This is your "rest" day so to say, no actual weight lifting.
You need to do 15-20 Minutes on either treadmill, bicycle,
or stair climbing, anything that will make you break a sweat.
You can throw in abs as well

Once you feel stronger you can do cardio after your normal
session, but don’t over train or burn out. You will know you
are over training if you run out of energy, lose interest or
feel nauseous whilst training, you also wont have the energy
to carry on. Failure.

You can also change your exercises after a month so as to
"confuse" the muscle into growing and so that your training
does not become monotonous, for example Chest - Flat bench, dumbbells
Incline bench, dumbbells.

Cable flyes or Peck deck Dips can be replaced with decline
bench press Etc, etc, chop and change exercises with
different equipment, just keep to the same muscle group
concentration.

Remember, the whole exercise eating plan is 60% eating, 40%
training, keep the fat content down, the protein high and
don’t eat carbs after 4pm.

If you want to grow in size, still follow low fat, but eat
all the time, 6-7 small meals per day as opposed to 3
Massive meals, eating, nibbling all the time increases your
metabolism which helps burn fat and add good quality lean
mass.

(mass if training heavy, 6 reps at most per set, where you
can't push another rep). Leanness and shape if reps are
between 10 and 12 using lighter weights.

13uie67 · #6 (**permalink**) 05-07-2014, 07:08 PM

you need to remember tht all the working out in the world will do nothing for u if u dont get the proper cals up in ya... diet is 80% of how u want to look !!!!!!