Workout plans

  • Posted by a hidden member.
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    Nov 08, 2015 3:14 PM GMT
    Hi guys. New here. Love this site and it's focus.

    Always on the lookout for good workout plans. Trying hard to be more consistent in going to the gym, eating healthy, etc.

    Been working out for the past couple years but took a long break and trying to get back in shape.

    Any advice for guys who can only do a couple pushups and not even one chinup would be greatly appreciated.
  • Destinharbor

    Posts: 4435

    Nov 08, 2015 5:09 PM GMT
    You're not dedicated to your goal. Start with reforming your diet. NO soda. Drink unsweet tea (lots of flavors) or water. Eat clean, unprocessed foods only. No fast food.

    Workout: develop a plan that segregates chest, shoulders, arms, back and legs. A separate day for each is best for a beginner but back/biceps, chest/triceps eliminates one day. Do cardio warmups and cooldowns before and after each session. Do cardio on days you don't lift. Avoid machines except Hammerstrength and focus on dumb bells. Do 3-4 sets of 10 repetitions for 4-5 different exercises per body zone (above). Use a book or net to pick the exercises and write it down. Keep a log of everything you do and raise the weight as soon as you can.

    It takes serious work and consistency. Think of your time in the gym as a daily opportunity for eye candy but work! Don't be self-conscience in the gym. If you're working, the guys will respect you.

    Good luck!
  • badbug

    Posts: 800

    Nov 15, 2015 6:04 AM GMT
    Do what he said, but limit your exercises per bodypart.

    Only do 2 in any given day. you can alternate between exercises, but don't overload your body unless you are mad eating protein or are hitting the gear.

    Also write down what you eat daily. It sucks, but once you learn what you are consuming and when, it's really hard to cheat and also you'll have something to be proud of at the end of the day when you see shit like:

    breakfast: brocoli, chicken breast, potato
    mid morning: blueberries,milk
    lunch: protein shake, orange, brown rice
    dinner: steak, potato, spinach
    bedtime snack: cottage cheese


    Diet is 90 percent of this if you are just trying to look good and get in shape.