Looking for beginners work out plan.

  • Robertallan64

    Posts: 2

    Mar 12, 2014 7:18 PM GMT
    Hey guys, i'm new to this site so sorry if people post this topic a lot.

    i'm looking for a starters work out plan and advice to what I should be working out. I'm going into law enforcement and need to start getting in shape.
    I'm a runner, run about 3Ms four times a week, but my upper body lacks in just about everything.

    Thanks.
  • Destinharbor

    Posts: 4433

    Mar 13, 2014 9:05 PM GMT
    How often and how much time do you want to allocate to working out?

  • Mar 14, 2014 2:55 AM GMT
    If you dont belomg to a gym, or have access to weights, maybevyou should use bodyweight exercises.
    If you DO have access, the basics are the same:
    Larger muscles first. LEGS /BACK/ CHEST/SHOULDERS/ BICEPS/TRICEPS/ABS.
    Although you run, deep SQUATS, bodyweight or with a barbell, stimulates your ENDOCRINE SYSTEM, releasing HORMONES that cause muscle growth in your ENTIRE body.
    At first, until you get a feel for it, stick to basic exercises for each bodypart you are training.
    BODYWEIGHT: Squats, Chinups, Pushups,,& situps or "crunches
    IRON:Squats, Bent over Row (barbell or dumbell), Standing Military Press, Standing (barbell or dumbell) Curls, Dips,and weighted crunches (either with a cable machine or with weight plates on your chest.
    Once you begin to bench press your body weight, you will really start to grow.
    Until then, practice the movements of the exercises with little, or no weight until you get the groove of it.
    Then, go for 3-4 DIFFERENT exercises for each bodypart
    10 - 12 repetitions for 3 - 4 SETS
    And , do this CONSISTENTLY 4-5 times a week, increasing the weight as you feel stronger, for 3-4 months. You may want to divide the bodyparts you are training into different days .
    And this is a good beginner routine.
    For bodyweight exercise routine, try for 40 repetitions of each move, divided into segments if you have to, until you can perform them ALL in a smooth, uninterrupted routine, and do this EVERY morning before you leave the house

  • Mar 14, 2014 2:56 AM GMT
    If you dont belomg to a gym, or have access to weights, maybevyou should use bodyweight exercises.
    If you DO have access, the basics are the same:
    Larger muscles first. LEGS /BACK/ CHEST/SHOULDERS/ BICEPS/TRICEPS/ABS.
    Although you run, deep SQUATS, bodyweight or with a barbell, stimulates your ENDOCRINE SYSTEM, releasing HORMONES that cause muscle growth in your ENTIRE body.
    At first, until you get a feel for it, stick to basic exercises for each bodypart you are training.
    BODYWEIGHT: Squats, Chinups, Pushups,,& situps or "crunches
    IRON:Squats, Bent over Row (barbell or dumbell), Standing Military Press, Standing (barbell or dumbell) Curls, Dips,and weighted crunches (either with a cable machine or with weight plates on your chest.
    Once you begin to bench press your body weight, you will really start to grow.
    Until then, practice the movements of the exercises with little, or no weight until you get the groove of it.
    Then, go for 3-4 DIFFERENT exercises for each bodypart
    10 - 12 repetitions for 3 - 4 SETS
    And , do this CONSISTENTLY 4-5 times a week, increasing the weight as you feel stronger, for 3-4 months. You may want to divide the bodyparts you are training into different days .
    And this is a good beginner routine.
    For bodyweight exercise routine, try for 40 repetitions of each move, divided into segments if you have to, until you can perform them ALL in a smooth, uninterrupted routine, and do this EVERY morning before you leave the house

  • Mar 14, 2014 2:57 AM GMT
    OOPS!
  • Posted by a hidden member.
    Log in to view his profile

    Mar 14, 2014 2:58 AM GMT
    Why not start with the Strength Foundation workout?:
    http://www.realjock.com/article/1164
    I'm cycling back through this one, after doing two other ones in the list.
  • Robertallan64

    Posts: 2

    Mar 14, 2014 11:53 PM GMT
    Thanks guys! Im giving my self about an hour to work out on the weekdays then take the weekends off.
  • buddycat

    Posts: 1874

    Mar 15, 2014 2:50 AM GMT
    I am wondering about what I do if it is okay.
    7 days a week,
    everyday some sort of cardio and stomach crunches

    every other day
    bench press 4 reps of 12
    military press 3 reps of 12
    triceps - 4 sets of 12
    over head with dumbell 3 sets of 10

    alternating days
    bend over rows, 3 or 4 sets of 10-12
    shoulder shrugs 4 sets of 10
    extended lat things saw on Youtube - 3 sets of 10
    40-50 inverse crunches