Bench Press Workout Routine For Beginners

A good sparring partner is absolutely essential for your bench press strength routine. Hard core lifters are well aware of this, but if you are still in the bench press beginners crowd, you may overlook it, or simply ignore it. After all, as a bench press beginner, and especially if you are just starting out, you are probably seeing some progress. It is natural, your body is adopting and you feel like there is no limit to how much bench weight you can lift.

Do not be fooled! The longevity and ultimately the results of your bench press routines depend on more than just how much you can lift at the time.

1. First and foremost, you need to adopt a correct bench press technique. Knowing how to lift weights and actually lifting them are two entirely different things. When doing a bench press, you cannot see yourself and the only corrections to your bench press form can come from other people. That's where a good sparring partner is priceless. It is very easy to pick up wrong bench press technique. With a spot partner, you will be corrected immediately after a mistake or a bad form is spotted, enabling you to adopt a perfect bench press technique right from the start.

Frequently Asked Questions

  1. QUESTION:
    beginners workout routine for cheap bench press?
    I have a cheap bench press that goes up to like 150 pounds, it has a leg thing to attached to it. I used to go to the YMCA a couple years ago, but that got too expensive, and now I have a treadmill, an exercise bike, and a basic bench press. I never used to be consistent at working out. What should I do on my bench press starting out. I need to build muscle strenght and want to get a 6 pack. I'm chubby at 175 pounds and 5 ft 7 inches tall, but I'm not fat. I used to be scrauny my whole life. I want to lose a little weight, but enough to get a 6 pack and not be too skinny? I was born with low muscle tone, and now at age 26, I think my muscle tone is a lot better than it was when I was born with it. Never had big muscles. Other than that, I'm healthy, except for smoking, which I'm going to quit. I need to encorporate a work out routine with a basic bench press along with the cardio with the treadmill and exercise bike I have, so any information on what to lift and how many reps for starting out. I'm decently strong now, but no muscles. I don't have free weights or dumb bells just bench press. How do I work all parts of my body to build muscle strenght for a beginner with just a bench press? Like curling the bar, or squats. Working biceps and triceps. Anything on the basic bench press to work chest, abs, legs, and arm muscles? Should I work out every other day doing the cardio and the bench press or should I alternate each day, bench press and than cardio? Any info will be helpful. I don't want to lose too much weight, but I want strong abs, chest, and to be able to at least show some muscles.
    What size weights should I start with, how many reps, anything to get me started with lifting and cardio for the bike and treadmill.

    • ANSWER:
      well first off you need to start out with your diet and fitness thats the most important in losing fat and gaining muscle. Personally i would try i start out light at maybe 100 pounds on the bench for starting out just be careful and make sure you always have a spotter (someone who helps you lift). Also you don't have to target abs specifically if you work your core abs will soon follow if you work out and eat right. Just make sure you have a lot of protein and vitimans in you. But what you should REALLY DO (*is go and talk to your doctor for a diet plan and see what his input is on this*). That would be the smartest thing to do for instance i am 6'1" 222 pounds and i have a small gut but that is going away since i started working out again just talk to your doctor first. thats the first and best step. OH AND ALSO START OUT WITH 10 REPS and walk on the tredmil for 25 30 mins a day

  2. QUESTION:
    What is a good gym day to day workout routine for beginners?
    Im 17 and i want to start working out again to get bigger arms and harder abs i get lost in the gym kinda cause i want to have a set up system like work tris and biceps one day then cardio the next but i dont know an affective routine and im not to familair with the technical terms for workouts so can someone dumb it down to my level so i can have a good system going and get in shape i weigh in at like 150-160 if that has to do with anything the gym at my appts dosnt have free weights so i cant bench press really the have a machine that is similar but you dont lay down i do my cardio on the tredmill and bike machine but usually i just do everything on one day cause i dont know a good system and then im totally worn out can someone please help me get a good routine for beginners so i can start working out better and get good shape please thanks.

    • ANSWER:
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  3. QUESTION:
    Would this workout routine be efficient for beginners?
    I'm 16 years old, 6'1-6'2 around 170-180 pounds.
    I've lost alot of weight due to ecstacy and i'm litterally back to possessing the precise muscle mass of a child, litterally, my arms are like silly-string the only weight I have is in my stomach. It's really gotten on my nerves, so I've decided to work out again. The only equipment that I have where i'm staying is an EZ bar, A Bench/Barbell, and 1 single hand Dumbbell. A buddy of mine helped me construct a workout routine but I'm not too sure that I can trust him, or anybody else for that matter. I've been on my current routine for around a week now, I just want to know if this routine will end in results, might as well stop if it's worthless. Anyways, here it is.

    Daily Warmup Before Exercising: Sprinting for 10 minutes around the block. 50 Jumping jacks, 20 burpees and then I go for another quick run.

    Monday:
    Flat Bench Dumbbell Press (5 or 6 sets until failure)

    Tuesday:
    Single Arm Dumbbell Rows (3 or 4 sets of 10 - 12 reps)
    Barbell Rows (3 or 4 sets of 10-12 reps)

    Wednesday:
    Barbell Deadlifts (3-4 sets of 10, 10, 10, 10 reps)
    Single Dumbbell Squats (3-4 sets of 10-12 reps)
    Leg Extensions (3-4 sets of 12 reps)

    Thursday:
    Seated Single Arm Dumbbell Extensions (3 or 4 sets of 8-10 reps)
    Laying Dumbbell Extensions (3 or 4 sets of 8-10 reps)

    Friday:
    Single Arm Dumbbell Curls (3 or 4 sets of 8-10 reps)
    Dumbbell Concentration Curls (3 or 4 sets of 8-10 reps)
    Barbell/EZ Bar Curls (3 or 4 sets of 8-10 reps)
    Reverse Grip Plate Curls (3 or 4 sets of 8-10 reps)

    I'm poor as can be so for food i've just been eating lots of apples, oranges, peanuts/peanut butter, eggs,whole weat bread and lots of water.

    Any answers are appreciated! Thanks :D

    • ANSWER:
      Sounds good.

      Except for warm-up I would jog instead of sprint, and take out the quick run at the end.

      And you should go online - youtube - to look at proper forms and get tips.

      Start moderately and slowly increase intensity.

      Try to eat more protein and you should do a cool-down' after every workout if needed.

      Also, fit in some cardio and stretch after every workout.

      Take Care.
      ///

  4. QUESTION:
    Good workout routines for beginners?
    Im 24, male, 147lbs/67kgs. I have a Machine, bench press + barbell and dumbells at home that i finally want to start using. Ive searched the internet for routines GALORE. Beginners routines, Split routines etc. How much to lift, how many reps and sets etc. What to eat. What NOT to eat etc. Its a giant head ache at times. I know how many sets, reps to do. How many days rest you need. How much protein to take. How much sleep you need. Ive asked around, searched enough to know what and what not to do (weird why i'm asking a question in yahoo answers yes?) I just want to know with my custom workout will it be a good (worth doing?). I want to do a full body and my routine looks like this.

    Full body (Monday, Wednesday, Friday)
    3x10 - Bench press (Chest)
    3x10 - Chest fly (Pec Dec Machine)
    3x10 - Lat pull downs (Lats)
    3x10 - Seated rows (Back)
    3x10 - EZ cable curls or Barbell Curls (Biceps)
    3x10 - EZ cable extensions or Triceps push downs (Triceps)
    3x10 - Weighted squats or Machine leg press (quads)
    3x10 - Calf raises

    I just want to build up some muscle and lose some unwanted weight. I seem to be hitting most muscle groups with it and on my days off i do crunches etc. Also i have whey protein. Just need to eat a bit healthier. Do you think this routine is solid? Thank you to all in advanced to who answer

    • ANSWER:
      Good routine to start out with

      Advice on a advance workout
      here is a free weights Exercises

      Arms-Bicep
      Standing Curls, wide crip for inner bicep, 5 Sets, Reps - 15, 12, 10, 8, 6
      Standing Curls, close crip for outer bicep, 5 Sets, Reps - 15, 12, 10, 8, 6
      Concentration curls, 5 Sets, Reps - 15, 12, 10, 8, 6
      Hammers, 5 Sets, Reps - 15, 12, 10, 8, 6
      21`s - tone bicep, 3 Sets

      Arms-Tricep
      Tricep Extension, 5 Sets, Reps - 15, 12, 10, 8, 6
      Tricep Kickbacks, 5 Sets, Reps - 15, 12, 10, 8, 6
      Close Grip Bench Press, 5 Sets, Reps - 15, 12, 10, 8, 6
      Lying tricep extension (skullcrusher), 5 Sets, Reps - 15, 12, 10, 8, 6
      Tricep Dips, 5 Sets, 30 Reps Each

      Arms-forearms
      Dumbell wrist Curls (Palms Down), 5 Sets, Reps - 15, 12, 10, 8, 6
      Dumbell wrist Curls (Palms Up), 5 Sets, Reps - 15, 12, 10, 8, 6
      Reverse preacher bench curls, 5 Sets, Reps - 15, 12, 10, 8, 6
      Wrist rollers, 5 Sets, Reps - 15, 12, 10, 8, 6

      Back
      Reverse grip pullups, 5 Sets, Reps - 15, 12, 10, 8, 6
      Reverse grp bent over rows,5 Sets, Reps - 15, 12, 10, 8, 6
      Seated cable rows, 5 Sets, Reps - 15, 12, 10, 8, 6
      T Bar rows, 5 Sets, Reps - 15, 12, 10, 8, 6
      Stiff Legged deadlifts, 5 Sets, Reps - 15, 12, 10, 8, 6
      Dead lifts, 5 Sets, Reps - 15, 12, 10, 8, 6

      Shoulders
      Militry Press, 5 Sets, Reps - 15, 12, 10, 8, 6
      Front Raises, 5 Sets, Reps - 15, 12, 10, 8, 6
      Side Raises, 5 Sets, Reps - 15, 12, 10, 8, 6
      Front detoid raises, 5 Sets, Reps - 15, 12, 10, 8, 6

      Traps
      Shrugs, 5 Sets, Reps - 15, 12, 10, 8, 6
      Upright Rows, 5 Sets, Reps - 15, 12, 10, 8, 6

      Chest
      Flat Bench Press, 5 Sets, Reps - 15, 12, 10, 8, 6
      Incline Bench Press, 5 Sets, Reps - 15, 12, 10, 8, 6
      Decline Bench Press, 5 Sets, Reps - 15, 12, 10, 8, 6
      Incline Buterflys, 5 Sets, Reps - 15, 12, 10, 8, 6
      Flat Buterflys, 5 Sets, Reps - 15, 12, 10, 8, 6
      Scullcrushers, 5 Sets, Reps - 15, 12, 10, 8, 6
      Dips
      Pushups

      Stomach
      Crunches
      Reverse Crunches
      Side Crunches
      Leg lifts

      Qauds
      Sqauts, 5 Sets, Reps - 15, 12, 10, 8, 6
      Lungs, 5 Sets, Reps - 15, 12, 10, 8, 6
      Leg Press, 5 Sets, Reps - 15, 12, 10, 8, 6

      Calves
      Calf Raises

  5. QUESTION:
    Does this look like a decent workout routine?
    Ok so i used to work out a year ago but stopped now i wanna get back into it.So i went to bodybuilding.com and found this beginners workout routine.Im a little overweight right now 5'9 and 190.I can only work out 3 days a week.But i want something im going to get results from and actually look good. So heres the routine.If you can help make it better or give me a better one i would be very thankful

    Monday

    Bench Press: 3 Sets Of 8 Reps
    Squat: 3 Sets Of 6 Reps
    Bent Over Row: 3 Sets Of 6-10 Reps
    Military Press: 3 Sets Of 6-10 Reps
    Deadlift: 3 Sets Of 6 Reps
    Click Here For A Printable Log Of soundcheck129's Monday Workout.

    Wednesday

    Leg Press: 3 Sets Of 8 Reps
    Skull Crushers: 3 Sets Of 6-10 Reps
    Lat Pulldown: 3 Sets Of 8 Reps
    Calf Raise: 3 Sets Of 8 Reps
    Lateral Raise: 3 Sets Of 8 Reps
    Dumbbell Curls: 3 Sets Of 6-10 Reps
    Click Here For A Printable Log Of soundcheck129's Wednesday Workout.

    Friday

    Deadlift: 3 Sets Of 6 Reps
    Incline Dumbbell Press: 3 Sets Of 8 Reps
    Barbell Row: 3 Sets Of 6-10 Reps
    Smith Machine Squats: 3 Sets Of 6 Reps
    Dumbbell Shrugs: 3 Sets Of 6-10 Reps

    • ANSWER:

  6. QUESTION:
    How can i complete this beginner workout routine?
    I just turned 16 and i want to start going to the gym very soon. I found a bunch of exercises that i want to use. After doing some research, i have found out that compound exercises are superior to isolation exercises. This is my plan: For three weeks i will do only compound exercises. Then to prevent a plateau from happening, for one week i will do only isolation exercises. I will do this in a cycle. Below are a bunch of exercises i found. Because i am a complete beginner, i don't know much. Would an experienced lifter or anyone who knows about muscle building please help me design a routine. Also, make sure to mention how many reps, sets and how long the rests in between each set should be. I will use that as my starting off point and will experiment to see wjat works best as tiome goes on. I will workout three times a week and i will stretch before exercises and learn proper form. Here they are:

    -bench press
    -squat
    -deadlift
    -clean and press
    -military press
    -bent over row
    -upright row
    -dips

    Thank you for your help.
    Keeo in mind that i am still growing so i need something safe.

    • ANSWER:

  7. QUESTION:
    The 5X5 Workout routine?
    Ive been looking for a good workout routine to gain strength & muscle mass. I recently found the "stronglifts 5x5 beginner workout & strength program" Its looks promising BUT i am curious on the workouts they have. Like Workout A is Squats, Bench Press, Inverted rows, Push up's, Reverse crunch & Workout B is Squats, overhead press, Deadlifts, Pull up's & Prone bridges. It all seems ok & im aware one day is upper body & one day is lower body etc BUT if i made my own routine such as upper body - bench press, Dumbell curls, Shoulder press & Dumbell rows & lower body - Calf raises, squats & dead lifts would i still get good results by doing it 5x5 routine? or am i wasting my time? Suggestions greatly appreciated. Thank you

    • ANSWER:
      i suggest doing Mark Rippetoes Starting Strength program he is prolly the best coach on the slow lifts in existence

      Workout A
      Squat 3x5
      Benchpress 3x5
      Deadlift 1x5

      Workout B
      Squat 3x5
      Press 3x5
      Power Clean 5x3

      the only accessory work you wanna do if you absolutely have to is unweighted ab/lower back work

      the stronglifts is not a upper/lower body workout its a fullbody workout 3 times a week which is far superior than splitting up the body in specific parts and only training them 1-2 a week.

      squat, deadlift, benchpress, press and power cleans are far superior to any isolation exercise... not only d they build real functional strength but youll also get much more massive... my suggestion is leave the vanity work and focus on getting big and strong on the big lifts.. whichever you choose stick to the routine as it is dont add anything

  8. QUESTION:
    Beginner workout routine needed! Does anyone have any advice for a 24 yr. old male. I'm about 6'1", 210lbs.
    ...but not a tremendous amount of strength. I've always been athletic, but really don't like the scene at the gym. I'm currently running about three times a week, but would like to get stronger. I'm not really into embarassing myself by trying to bench press small amounts of weight. Does anyone have any advice? I was hoping something I could do at home or in the park, or maybe at the gym with a minimal amount of time in the free weight section. Please help!

    • ANSWER:
      do push ups man you'd be surprise how much it works you out and builds strenght in your chest and your arms... I mean think about it your pushing up your body weight and it's about the same distance as a bench press

  9. QUESTION:
    NEED A BETTER WORKOUT ROUTINE!!!?
    So im 21 I will tell you a quick summary of my workout history. I started in the 10th grade weight training. I took one quarter of it and was embarassed because I couldnt lift crap. So I started working out at home. I made the mistake of working the same muscles day after day after day. I didnt gain too much muscle because of overworking my muscles. I dont want to be a perfect looking bodybuilder or anything but I want to have big muscles just not perfect you know? This is what ive been doing for the past 2 years.

    Monday- Bench press for 1 hour dont have a set amout of reps just start out light then get heavier until I reach my max at the end of my hour.

    Tuesday- was doing dumbell bicep curls but didnt see much results so recently started doing curl bar curs which seem to burn a little more.

    Wednesday- off

    thursday- exact same as monday

    friday- exact same as tuesday

    saturday- off

    sunday- off

    Ive recently decided to do ab lounge three days a week also but I dont know how many reps to do it? or how long??

    And I also want to add the excercise where you work your traps where you put the bar behind your head then lift?

    So i weigh about 180 im about 5'10. You can tell I work out my chest is fairly big and my arms are but I am just not seeing the results I want to see.

    I recently bought some creatine and protein to see if it helps. I am up for a new routine if anyone can tell me a set amout of reps to do or tell me where I can pick a chart that is right for the amount of muscle mass I want.

    I dont want to have lean muscle. I dont want to be huge. I just want inbetween.

    Can anyone help me? By the way I dont care to do legs. I dont want to be freakishly huge you know then my legs would look super small I just want to be medium. I just dont care about legs im all upper body.

    I know what excercises i want to do but i just need help on how often a week and how many reps to do them.

    Again i dont want a beginner routine I want muscle.

    If some one could take all my exercises and organize them into a chart that will work i would appreciate it.
    OR help in some way please.

    • ANSWER:

  10. QUESTION:
    Gym workout routine for a beginner.?
    I am a newbie to gym and workouts and don't really know much about it. Initially when i joined, i was asked to do circuit training which has exercise for every muscles.... per day...

    Two weeks after the circuit training, i dont know how i should go about doing my workouts. Some suggest Specific muscles per day workout and some suggest a single workout to be done for a period of 6 weeks.

    I am really confused and need some advice as to how i should go about doing proper effective workouts that shows result after ...lets say a period of 10 weeks. Also request to please give an idea about the diet too.

    I am a really thin guy and basically wants to increase the muscles in the upper part of my body i.e. arms, shoulders, chest, back and also legs (As i've heard that ignoring one body part may lead to problems in future).

    P.S. i cant do bench press on my own so pls suggest alternatives, in case your workout includes it. Thanks a lot :)

    • ANSWER:
      There are many different ways to work out, depending on your experience and goals. www.bodybuilding.com would be a good site for you. I suggest you hit up the forums on topics that interest you and do some research. You can learn a ton of information to help yourself out by using this site. It also has a program that will make you a workout routine, give it a try.

  11. QUESTION:
    Good beginners workout plan?
    My dad just purhased an electronic treadmill and an electronic stationary bike. Both of them were two hundred, and they are basic. The treadmill doesn't have an incline option,but a rolling hill option. What is a good starter work out routine? How many times a week, for how long? I also have an old work out bench that was cheap for bench pressing. Only goes up to like 150 pounds or something. How long can I use the bench press to get a 6 pack. 5;8" and weigh 175, but I'm chubby, but not fat. I don't have any free weights, so can I curl the bar, and it would be the same thing? What would be a good, basic work out routine? My legs are in decent shape, just don't have any muscles. I'm a smoker, so I want the workout routine to take it easy on me, while I quit smoking. Do I need to eat protein and something small before I work out? I've cut out half of my fast food intake, so that's a start and substitute grilled chicken instead of fried, so that's a start. I've worked out at the ymca a long time ago, just never had my own equipment. I'm not trying to lose a lot of weight and want to get muscles. Any information will be helpful. Thanks.
    I was recently prescribed Klonopin, which is like Xanax, in the last month to help me focus and relieve stress too. So nothing that strains me too much as I don't know how I would react after working out from the meds.I take the meds as prescribed.

    • ANSWER:
      Cardio is great and you should do it at least 3 times a week, 5 times is better though. You need to keep your heart rate up and your breathing up but not out of breath. Push yourself for 30 to 60 minutes so that you are working up a good sweat, but keep it at a pace that you can maintain for that long. That is how you burn fat.

      Also, don't diet. There is nothing wrong with eating healthier, thats great, BUT..... If you are already eating healthy and you lower your caloric intake, and eat smaller portions or less food, you will lose weight for a few months. Then your body's metabolism will slow down to meet the lower caloric intake and you will gain the weight back and still be eating less. The only way to lose weight long term is to raise your resting metabolism, and you can only do that by exercise. Here are the only 2 things you will ever need to know besides eating fresh fruits and veggies....

      Rule # 1 - the better your cardiovascular fitness (ie. aerobic workouts keeping at your target hear rate) the more calories you burn, even when resting.
      Rule # 2 - The larger or more toned your muscles are (ie. anaerobic exercise with weights) the more calories you burn, even when resting.

      Cardio is more important than anerobic for weight loss or fat burning so even if you dont like it, do something you enjoy to get your heart rate up 3 days a week minimum. Thats the only real long term solution.

      Eating and shopping: Shop only on the perimeter of the grocery store, Produce, Meat, Chicken, Fruit, Veggies, Dairy, etc. Stay away from complex carbs like pasta, potatoes, bread (unless its true whole grain) Get your carbs from fresh and frozen veggies. Do not eat or drink sugar or artificial sweeteners or caffeinated drinks. Lots of water instead.

      Do these and you will be awesome.

  12. QUESTION:
    Helping A Beginner Bench Press?
    Hello, I am 14 years old and weigh a estimated 140 pounds. I recently got into bench pressing during gym in school. I just started bench pressing but i have done some arm workouts with dumbbells before. I only benched only 2 times recently since we just started weight training in my class.
    The first time i benched was on last week wednesday. I tried to bench a 135 pound-er 3 times (with bad form i lift my legs often) and it didn't work and i realized that it was harder than it looked leaving me sore for the remainder of the week. I looked up how to bench press and everything on the internet. I looked up form and how to increase bench press. The second time i tried the 60 pound-er (25 on both sides) i was able to do 10 reps with was today.

    So these are my questions:

    1) Im a reasonably good for a beginner?

    2) How should i personally workout to increase my bench press?

    3) What is the perfect form? i have wondered on how should lift i have seen videos with people inhaling and pumping up their chest.

    4) Also i would like if i can see a daily routine

    I am extremely motivated and ready to put the work. Thank you in advance for answering this question

    • ANSWER:
      Just Google, Yahoo or Bing it...honestly you're probably get a much better answer and videos, pictures and so forth on form, routines and what not.

  13. QUESTION:
    is this a safe workout routine?
    ok i found this workout on the web and decided to consult the pros at yahoo since i am a BEGINNER.

    the workout is:

    1. goblet squats (60 reps 3 sets)
    2.single-arm dumbbell swing
    3. split jump
    4.dumbbell side lunge and touch
    5. dumbbell lunge and rotation
    6.mountain climber
    7.t-pushup
    8.dumbbell row
    9.pushup-position row
    10.dumbbell push-press

    (all are 3 sets of 60 reps)

    now i am a beginner so i think i might have to modify the amount of reps by quit a bit there is also this one:

    1. barbell hang clean
    2.alternating dumbbell bench press
    3.barbell squat
    4.neutral-grip pullup ( can't do this because i do not have the bar for it any suggestions on substitutes)
    5.dumbbell romanian dead-lift
    6.dumbbell curl to overhead press
    7.half-kneeling cable lift with rope (do not have proper equipment any substitutes would do fine)
    8.swiss ball plate crunch
    ALL of these are 3 sets of 8

    so if you can modify these or suggest another workout plkease thank you my eqiupmnet is;

    EZ bar
    weight plates
    straight bar
    2 dumbells

    • ANSWER:
      this is the most retarded workout ever, go to this website

      http://www.buildingmuscleworldwide.com/

      try to workout only 1 muscle per day max 2, and workout that muscle only once a week. eat alot. = you will be huge.

  14. QUESTION:
    Workout routine advice please!!?
    Im a beginner to weightlifting and just bought a bench set for home. I will work out mainly at home and some at school. This is the routine I came up with:

    Day 1-CHEST & TRICEPS
    3 Sets x 8 reps of Bench Press (1 incline, 1 decline, 1 flat)
    3 Sets x 7 reps Skullcrushers
    3 Sets x Max reps of Dips

    Day 2-REST

    Day 3-BACK & BICEPS
    3 Sets x 10 Reps Deadlift
    3 Sets x 10 Reps Bet Over Barbell Rows
    3 Sets x 10 Reps of Preacher Curls
    2 Sets x 5 reps of Barbell Curls

    Day 4-REST

    Day 5-LEGS
    3 Sets x 8 Reps Squats
    4 Sets x 10 Reps of weighted Calf Raises
    (Maybe 2 sets x 5 Reps of lunges)

    Day 6-REST

    Day 7-SHOULDERS & TRAPS
    3 Sets x 8 Reps Military Press
    2 Sets of x 10 Reps Shrugs
    3 Sets x 10 Reps Arnold Press

    This is what I have so far. I will use high weight wen I work out and mix in some cardio, abs and forearm workout occasionally. Im looking to build mass and I know that protein is important. How is my workout (any advice)?

    • ANSWER:

  15. QUESTION:
    Workout routine advice?
    Im a beginner to weightlifting and just bought a bench set for home. I will work out mainly at home and some at school. This is the routine I came up with:

    Day 1-CHEST & TRICEPS
    3 Sets x 8 reps of Bench Press (1 incline, 1 decline, 1 flat)
    3 Sets x 7 reps Skullcrushers
    3 Sets x Max reps of Dips

    Day 2-REST

    Day 3-BACK & BICEPS
    3 Sets x 10 Reps Deadlift
    3 Sets x 10 Reps Bet Over Barbell Rows
    3 Sets x 10 Reps of Preacher Curls
    2 Sets x 5 reps of Barbell Curls

    Day 4-REST

    Day 5-LEGS
    3 Sets x 8 Reps Squats
    4 Sets x 10 Reps of weighted Calf Raises
    (Maybe 2 sets x 5 Reps of lunges)

    Day 6-REST

    Day 7-SHOULDERS & TRAPS
    3 Sets x 8 Reps Military Press
    2 Sets of x 10 Reps Shrugs
    3 Sets x 10 Reps Arnold Press

    This is what I have so far. I will use high weight wen I work out and mix in some cardio, abs and forearm workout occasionally. Im looking to build mass and I know that protein is important. How is my workout (any advice)?

    • ANSWER:

  16. QUESTION:
    Can you give me input on my beginner weight lifting routine?
    Im using this website http://www.thepumpingstation.com/beginnerform.html to come up with my rep #s and poundage, but i definitely wanted to get some input from any trainers out there who dont mind givin a little free advice on yahoo!.
    (i heard theres alot of BS out there when it comes to weights?).

    Im starting with these 7 excercises (i have bench)

    1. flat bench press
    2. incline bench press
    3. military press
    4. arm curls
    5. dumbell flys
    6. leg curls
    7. leg extensions

    So my questions at this point are:

    a) Are these excercises a good start? --that is, do these categories adequedly cover GENERAL workout routine (for say 1st 3-4 weeks) , or should i be adding another category?

    b) Should I workout everyday or alternate days?

    c) Should i lift after my morning run or before?

    Thanks for any help i really really preciate it!
    Guys --THANKS ALOT for the help. im glad i posted here!
    one thing i'm noticing as im looking up how to do all these excercises is that almost all of em except bench press dont even need a bench.

    And if leg curls are kind girly excerises then thats one less need for my bench. well it was only so not all bad i guess

    thanks for the help guys, i start tomorrow!

    • ANSWER:
      try to give yourself a little more upper back focus, dumbbell rows, upright dumbbell rows, and maybe some rear deltoid flys. also, add a squat or a lunge to your routine, they are great exercises and you can do them with dumbbells.

      always do legs first in the workout, it increases the bloodflow, that way you get more benefit out of the upperbody workout

      also, instead of following a strict same amount of reps, same amount of sets...try to mix the workouts up, either workout to workout, or week to week. that is, one workout do 3 sets of 10, the next workout do 2 sets of 20, or even 4-5 sets of 8. as far as reps and sets go, it changes the workouts just enough to make it so your muscles never get used to one exercise and you continue to see results.

      if you do a fullbody workout like it looks like you are setting up, alternate days...your muscles need at least 24-48 hrs to recover from a workout, so you shouldn't work the same muscles 2 days in a row.

      run, then lift. your run can serve as a warmup to your lifting. it gets the blood flowing and it decreases your chances for injury.

      finally, i like to do more dumbbell routines with most of my clients, though i do mix in barbell exercises, dumbbells force each side of your body to lift it's own weight and not help the other side, if that makes sense.

      By the way, LEG CURLS ARE NOT GIRLY haha...had to throw that in there, you need to balance the legs out and leg curls are the way to go!

  17. QUESTION:
    Can You Build Muscle With This Workout Routine Or Do I Need To Do Something Else?
    Im A Beginner Just Starting Out, No Muscle..., Started To Do This:

    Day 1: Breakfast - Eggs, Milk, Protein Shake
    Lunch - Chicken, 3x Bananas
    Dinner - Turkey, Protein Bar

    Workout:
    (Using Bowflex) - Bench Press (110lbs) - 3 Sets Of 12
    (Using Bowflex) - Lat Pull downs (110lbs) - 3 Sets Of 12
    (Using Dumbbells) - Bicep Curl (15kg) - 3 Sets 12 (Each Arm) (Using Sit Up Helper Thing) - Situps - 3 Sets Of 50

    BSN No Xplode (NO2 Supplement) 20 Mins Before Workout , BSN Cellmass (Creatine Supplement) After Workout.

    Day 2:
    Breakfast - Turkey Sausages, Milk
    Lunch - Jacket Potatoes, Protein Shake
    Dinner - Chicken Curry, 3x Bananas

    Workout:

    15 Min's On cross trainer (High Level Setting With Hills If You Know What I Mean) - Really Fast For 4 Mins With Rest Minute In Between. - 2 Sessions - 1 In Morning, 1 In Evening.

    What do i need to do to gain muscle with the stuff ive got if im not already?

    • ANSWER:
      Your diet seems to be pretty fine but your workout is messed up....

      If you wanna build muscle you should do a 5 day split, training 1 muscle group everyday.... Use the split i have posted below....

      M- Chest
      T- Back
      W- Shoulders & Abs
      T- Triceps/Biceps
      F- Cardio & Abs
      S- Legs

  18. QUESTION:
    Audit and change my workout routine?
    It may not be perfect, but I am not a complete beginner when it comes to fitness. I am 18 years old, 5"8 and weight 162 pounds. My focus is to lose my gut (not significant, but can't let it get too big), build a good core, gain overall muscle mass while maintaining my weight around 160~. Getting my cardio and endurance up would also be nice.

    Day 1 - Workout Day 2 - Rest Day 3 - Workout, etc.

    4x6-8 DB Curls
    4x6-8 DB Shoulder Press (sitting)
    4x6-8 DB Bench Press
    4x6-8 Kickbacks
    4x6-8 DB Lying Triceps Extension
    4x6-8 Bent-over Row (standing)
    4x6-8 Fly
    4x6-8 DB Side Bend
    4x6-8 Straight Leg Deadlift

    I do a 20-30 minute warmup on the bikes @ lvl 11. For quads and abs I do machines on my workout days. On rest days I do crunches and plank twice a day (afternoon, late night). I understand most of my routine are isolations and DB, so if you have any suggestions, feel free.

    • ANSWER:

  19. QUESTION:
    Workout Routine for 15 year old Male Beginner?
    I'm 15 yrs old and I need some sort of workout routine. I am practically brand new at weights and can do certain exercises like bench pressing and get good results. Other than that, however, I am pretty clueless. I am about 6 feet tall and weigh around 140 lbs (that's being generous). It would also be appreciated if you could include some sort of diet because I am trying to bulk up. I don't really have a specific goal but short term I'd like to see some results by the beginning of April (2 months), because that is when I'm going on a trip with a bunch of older high schoolers and when we go swimming I don't really want to be some scrawny tall kid. Long term I'm looking to see some significant results by the end of summer (7 months). Basically, I'm looking for a detailed workout routine and diet that will really help boost my muscle mass. Best and most detailed answer gets 10 points.
    PS I have a pretty legit metabolism so it is harder for me to get big. Maybe include high in protein and carb/fat foods that I should eat.

    • ANSWER:
      There are a lot of things you can do with weights but at your age, you shouldn't be lifting too heavy.

      Here are -basic- exercises you can do using weights for different body parts that make you look big.

      Chest - Barbell and/or dumbell chest press. Incline, decline and flat chest press would work on the whole pectoral muscle area.

      Biceps (although it would be nice to have big biceps, you should focus more on your triceps since they make up a majority of the arms so bigger triceps =/= bigger arms) - bicep curls, standard pull-ups.

      Triceps - Tricep extension with dumbells and diamond push ups. Doing normal and bench pressing also helps this muscle.

      Back, mainly your traps (people neglect the back area but it's got some of the biggest muscles and they make you look massive) - do wide-arm pull ups, LAT pull downs (machine), shrugs for your traps.

      As for diet, just eat EVERYTHING especially fruits and vegetables but stay away from fried and junk food. You could also start taking protein which would be a little more calories for you and it'll definitely help you gain more muscle.

      There are more execises involving the lower body and lower body which would add more mass to your body. If you're interested just contact me through e-mail or something cause I'm not sure if you'd even read this and I don't want to waste my time.

      Looks like you've added me but I can't really contact you. Just send me an email at dion.fajardo@yahoo.com and I'll give you the info.

  20. QUESTION:
    Beginner workout questions; just joined a gym and need advice on a routine. Can anyone help out a newbie?
    My girlfriend and I decided to join a gym to get ourselves in shape and give our weight loss a boost. We're completely solid on our eating habits, now we just need our exercise to match. Our goal is to burn fat and build a little muscle (toned?), but we don't want Arnold bodies. We're not entirely sure what to do in the gym... it's a little overwhelming for newbies. We're surrounded by exercise balls, dumbbells, all kinds of machines, and we aren't sure what all we should use or even how to use it. We like to go every day because it's something fun that we can do together and we have the time. This is what we've been doing for the past week or so;

    1) Start with a little stretching.

    2) 30 minutes on the elliptical.

    3) 10 sets of 10 on the ab crunch bench.

    4) 5 sets of 10 on the seated chest press machine.

    5) 5 sets of 10 on the seated leg press machine.

    6) Stretch a little, go home. Workout usually lasts around 90 minutes. We do the ab bench until it starts to get a little difficult to finish the sets, which is usually around 100. We only lift what we can and still be able to complete the sets on the arm and leg machines.

    Now, we're just not sure what else to do, or how often it's alright for us to do this. Like I said, we enjoy going to the gym every day, but should we not use certain machines consecutively? What else can we add in to our routine that will help us get our whole bodies looking nice, lean, and in shape? Please keep in mind that we don't know any gym terminology, don't really know what the machines are, and don't have much knowledge about fitness in general. We just want to get a really effective routine going that will work our whole bodies and allow us to go to the gym 5-7 days a week, but we can't afford personal trainers. Again, we're looking for a comprehensive routine that we can stick to and not hurt ourselves by doing 5-7 days a week, including how to use any equipment involved and how much to use it. Any help would be greatly appreciated :)

    • ANSWER:

  21. QUESTION:
    How's my workout routine? ?
    Here's my daily routine, is it any good for a beginner? (I expect the cruel answers as is the way of lots of ppl here but a few good ones do occasionally get posted!)

    Multi Gym:
    •20x Bench Press
    •20x Leg Ext
    •20x Pec Dec Fly
    •20x High Pull (front)
    •20x Rear Pull (overhead)
    **5min rest / Repeat above**

    Punch Bag:
    •15min high intensity
    **5min rest**
    •15min high intensity

    Exercise Bike:
    •30mins (medium intensity used as cool down)

    I'm a 27yr old male weighing 196lbs and this is my only form of exercise a day.

    • ANSWER:

  22. QUESTION:
    Is this a good workout routine?
    I got this routine in a bodybuilding forum that i checked out.
    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.

    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.

    • ANSWER:
      not really i recommend p90 x

  23. QUESTION:
    Can you give me advice on my workout routine?
    I'm 16, 138 pounds, 5'8.
    Goal: Overall toned body, visible abs ( comes with a diet ) , and stronger.
    I'm a beginner, my bud and I have been doing workouts like this for about 2 weeks..I am coming up with a schedule now to be more organized and efficient.

    Key: --- = 1 Min sprint,

    Monday: 5 min jog
    1. Plank 1min -----
    2. Side Plank L/R 1 min
    3. Back Plank 1min ----
    4. Russian Twists 10
    5. Crunches 20
    6. Jack knives 10 -----
    7. Torso rotary machine L/R 10
    8. Crunch machine (60 pounds of weight for example) 10
    9. 5 min break
    10. Repeat 1-3 times

    Tuesday: 5min jog
    1.Wide grip bench press 10 -----
    2. Dumbell press 10
    3. Bent arm pullover press 10
    4. Pushups wide griped 10 -----
    5. Plank 30s
    6. Side Plank L/R 30 s
    7. Back Plank 30s -----
    8. 5min break
    Repeat 1-3 times

    Wednesday
    1. Sprint 1 min, walk 1 min, for 10 minutes.
    2. Plank 30 sec
    3. Side Plank L/R 30 sec
    4. Back Plank 30 sec
    5. Repeat 3 times

    Then I go back to abs? Is this efficient ? will this get me RESULTS.

    • ANSWER:
      Yeah that good. Just add a little bit every week or two and push yourself to the limit

  24. QUESTION:
    Correct workout routine for lifting?
    I'm still a beginner at lifting, and I had some questions. When I do upper-body, which is better for biceps, bicep curls sitting down, or doing chin ups with a bar? Because i can't do both on the same day since I'd be too tired from doing one already so i need to know if i should do only one over the other or alternate days, etc... Also, I'm a hard-gainer, and very skinny, if that helps at all. Finally, when I do like 3 sets of 8 for things like bench-press and other lifts, should i wait like a 30 seconds to a minute between each set, or should i do each separate exercise once through, and then do them all again for the next set of each? Which way is best? Any other tips are appreciated, thanks.

    • ANSWER:

  25. QUESTION:
    Is my current work out routine effective?
    I'm a beginner,started weightlifting two months ago. I do a full body workout 3 days a week. Each workout includes:
    Push ups :50
    Sit ups: 6 sets x 50
    Bench-press: 60kg 4 sets of 5
    Bench press incline: 50kg 3 sets of 10
    Shoulder press: 25kg 5 sets of 10
    Shrugs: 25kg 3 sets of 30
    Barbell curl: 25kg 5 sets of around 6 reps
    Dumbbell curl: 10 kg 5 sets of 10
    Squats: 30kg 3 sets of 30

    I'm 18 years, 5"10,74kg

    Is this workout routine decent? I'm seeing results,although I'd prefer quicker ones.Any advice would be appreciated. I've got seriously into weightlifting and intend to continue for years.Thanks

    • ANSWER:
      Too much volume. Try something more like this:

      Monday:
      Bench press (3 sets of 5) - you're going heavy. each set gets heavier!
      Incline press (3 sets of 10+) - lighter sets
      Weighted dips (3 sets of 10+) - you need a dip belt
      Decline push ups (max. reps in 5 minutes)

      Wednesday:
      Military/overhead press (3 sets of 5) - again, heavy
      Hang cleans (3 sets of 10)
      clean and press (3 sets of 10+) - lighter sets

      Friday:
      Deadlift (3 sets of 5) HEAVY
      farmer's walks with dumbbells in each hand- for grip strength
      t-bar rows (3 sets of 10+)
      dead hang pull ups (elbows locked out at the bottom, chin above bar at top)

      Monday 2:
      Barbell squats (3 sets of 5) HEAVY
      jump squats (bodyweight)
      walking lunges (dumbbells in each hand)

  26. QUESTION:
    workout : is this good? and more help?
    i'm a beginner of exercise. because i want to lose weight. i am on a diet too. i am female. 5 foot 5 inch. 130 pounds

    WARM UP

    a flex of muscules for a minute
    press ups ( 2x5 )
    girl press ups ( 2 x 10 )
    1 minute jog on the treadmill

    CORE WORK

    side bridge ( 2 x 30 seconds on each side )
    plank with diaganol arm lift ( 3 x 2 on each arm )
    single leg lowering ( 2 x 3 with each leg )
    glute bridge march ( 4 x 5 with each leg )

    CARDIO

    sit ups ( 3 x 15 )
    2 minutes jog on the treadmill
    jumping jacks ( 3 x 15 )
    3 minutes jog on the treadmill
    froggy jumps ( 2 x 15 )
    40 seconds jog on the treadmill
    burpees ( 10 x 2 )
    mountain climbers ( 10 x 3 )

    DUMBELL WORKOUT

    dumbell bench press ( 3 x 8 )
    incline dumbell bench press ( 3 x 8 )
    dumbell squat ( 2 x 5 )
    left arm dumbell curl ( 3 x 12 )
    right arm dumbell curl ( 3 x 12 )

    is this good?
    also any idea how many calories i've burned?

    then, later on i did 7 minutes of jogging on the treadmill, how many calories is that? i only stopped because my ipod slipped and flew across the room, it's fine luckily.

    i want to do more exercises! any websites that have routines on are great. if i keep up this routine then how many calories have i burned?

    if i eat fruit 5 a day, will my metabolism increase, are certain fruits better for this than others?

    help please!
    haha, my ipod did fly! i took it out my pocket by the headphones and it landed on the treadmill travelled off and went into the drawers behind me lol.

    i have only done it today but im going to do it tomorrow and so on too.

    erm, im not sure, about an hour?

    ill get my mum to get more fruit, my dad ate a whole bowl full in a day. 5 oranges left, i only like satsumas too

    • ANSWER:

  27. QUESTION:
    arm workout for begginers?
    i just recently started working out im in 10th grade im 5'11 and weigh around 125...my arms are small not like pencil thin but not the average size either but this is my workout every other day

    bench press
    dumbbell curls
    push ups
    butterflies
    (then i do abs)

    what would be your recommended routine and how much weight for a beginner...i would like to see results before the summer (may or juneish)

    • ANSWER:
      do all the same things you are doing but if you want bigger arms then you need to work out your triceps more because thats where the bulk of your upper arm is. Try doing dips, close grip bench, tricep extensions or kickbacks. also add in another bicep exercise because ladies love a bicep. for biceps I would try chin ups if possible, and also concentration curls (really slow controlled version of curls).

      For weight you basically want to do the max weight you can do 8 - 10 reps with because that is a good count for building up muscle size. Obviously pull ups or dips are as many as you can do until failure.

      If you really want to see results by summer It would also be beneficial for you to workout every day and just switch up what you do each day. First day do your tricep and chest work outs, then do all your bicep exercises with whatever else you want to do and your ab workout the next day.

      Hope this helps.

  28. QUESTION:
    How can I set up a weightlifting routine as a beginner?
    Hi. I've always wanted to build muscle and get in shape, but I'm very lazy. But I've decided I'm gonna start now and stop putting it off.
    The problem is, I don't where to begin. I've gone to the gym a few times before, but each time I just felt lost and ended up doing bench press and random machines. There was no structure to the workout, and I felt like I was kind of embarrassing myself. And also how you learned?
    Thanks.
    I need to learn more about lifting weights so that way I can actually make gains. I can't afford a personal trainer, though. I do have a gym membership.
    Do you know any ways I could learn more, and do you have any tips for a beginner? Also, could you tell me about your story as a beginner, like how you started and what motivated you to stop being lazy and start a workout?

    • ANSWER:
      edit- sorry didn't read it all..

      Maybe go online and look up a work out routine or go with a friend? Maybe when you're there ask some dude if you can snag his routine? Maybe even just ask one of the trainers if they could just help you start off with a routine to do?

  29. QUESTION:
    How should I eat before and after working out?
    Should I eat carbs before working out like pasta and breads, and than waiting an hour to digest? Should I eat protein afterwards? What kinds of foods are good with proteins like low fat chips or something tasty. Can I eat a regular meal at night if I work out earlier in the day like a steak or something and regular meats like grilled chicken and vegetables like green beans and corns. I don't like fruit, but drink a lot of orange and apple juice. How do I combine a workout routine with an electronic treadmill, an exercise bike, and a cheap bench press? How should I start my reps for a beginner on a bench press. I'm 175, chubby, not fat, and 5 ft 7 inches tall and age 26 male. I used to go to the YMCA a couple years ago, but I have access to free equipment now,and the Y was expensive. Never have been consistent at working out. My goal is to get a 6 pack, but not bee too skinny, and work all muscle groups on the bench press while using the cardio equipment I have. Any information about this will be helpful. I've cut back a lot of fast food, and I do eat pasta and vegetables, and soups, and drink orange juice and apple juice. I want to make this routine as simple as possible and take it one step at a time because I get busy sometimes with other things, just as long as I build muscles and work cardio the proper way. Thanks.
    Want to make sure to get a proper beginners routine for exercise bike, treadmill, and cheap bench press that goes up to 150 pounds with a leg attachment at the end. The treadmill doesn't have an incline option, but it does have a rolling hill option. The treadmill and the bike cost 200. The bench press was like 100, but is decent, and the proper foods.

    • ANSWER:
      Yes you must eat carbs and proteins before workout and after workout..Your body needs energy to lift! no carbs, means your body will enter catabolic state (muscle feeder) wish will consume mucle for energy (dont want that!! you want to grow, not loose muscle)..
      One hour prior workout take 30grm of Proteins along with 35grms of carbs..Post workout meal (the most important meal of the day) take 45grms proteins along with 50grm carbs (failing to do so you will loose muscle instead of growing) muscle is hungry you must feed it.
      Visit bodybuilding.com lots of good sources

  30. QUESTION:
    Question about my workout program (don't have to read in huge detail)?
    Weights

    Monday and Thursday

    Legs:
    Barbell Squat: 1x12 Warm-up, 1x10, 1x8, 1x6, 1x4, 1x2, 1x1. Go back to 1x8 weight and do 2 sets of good form squats for 8 reps each.

    Dumbbell Lunge: 3x16

    Calf Raises Holding Dumbbells: 3x15

    Shoulders:
    Standing Barbell Military Press (Dumbbell Press on Thursday): 1x10, 1x8, 1x6, 1x4, 1x2, 1x1
    Barbell Upright Rows: 3x8

    Lateral Dumbbell Raise: 4x8
    Front Raise (Dumbbells): 4x8 Super Set
    Bent Over Lateral Raise: 4x8

    Tuesday and Friday

    Chest:
    Bench Press: Warm-up, 1x10, 1x8, 1x6, 1x4, 1x2, 1x1. Go back to 1x6 weight and do 2 sets of benching for 6 reps each.

    (Optional Variation) Guillotine Press: 5x6. Use spotter and less weight.

    Incline Bench Press (Use Dumbbells on Friday): 1x10, 1x8, 2x6

    Triceps:
    Skull Crushers: 4x8 Superset
    Medium Size Barbell Pullover: 4x8

    Tricep Extension: 3x12 Superset
    Behind Head Tricep Extension: 3x12

    Wednesday and Saturday

    Back:
    Bent Over Barbell Rows (Variation Palms Up): 1x10, 1x8, 1x6, 1x4, 1x2, 1x1

    Do 3 Pull-ups In Between Each Set (Increase By 1 Every 2 Weeks)

    Back Hyperextensions: 3x12

    Arms:
    Medium Size Barbell Curls: 1x10, 1x8, 1x6, 1x4, 1x2, 1x1.

    Hammer Curls: 4x8

    On Wednesday do 2 21’s (7 start to mid, 7 mid to top, 7 full range curls). On Saturday do Regular Bicep Curls starting at max weight doing as many reps as possible then dropping to next lowest weight, doing as many reps as possible, etc. until you have gone through all weights. (The lowest weight may or may not exhaust you, if not stop at around 20 reps.)

    Forearms
    Wrist Curls: 3x15
    Palms Down Wrist Curls: 3x15 Superset
    Hammer Wrist Curls: 3x15

    Abs
    Monday, Wednesday, Thursday, Saturday

    Use a Fully Declined Bench to do Regular Crunches: 3x10
    Use a Fully Declined Bench to do Oblique Crunches: 3x10

    Plank: As Long as Possible for 2 Sets
    Side Plank: As Long as Possible for 2 Sets
    Raised Leg Holds (Hold legs about 6 inches off ground, put hands behind head and hold): As Long as Possible for 2 Sets

    Cardio
    Monday and Thursday: Sports Related Sprinting
    50 yd Dead Sprints 3x (increase by 1 a week) 10 pushups in between each set
    1 Minutes 3x (increase by 1 a week)
    Fence and Back 3x (increase by 1 a week)
    10 Yard Sprints 10x (increase by 2 a week)
    Finish with a 6 stop Suicide (increase by 1 every 3 weeks)

    Tuesday and Friday: HIIT (For the Sprint Phase go full out 100% sprint, The Rest Phase is a jog).
    Beginner: 30 Second Sprint Phase and 1 Minute 30 Second Rest Phase for 6-8 Sets
    Intermediate: 30 Second Sprint Phase and 1 Minute Rest Phase for 8-10 Sets
    Advanced: 30 Second Sprint Phase and 30 Second Rest Phase for 10-12 Sets

    Wednesday and Saturday: Long Distance Running
    5 Miles at good pace

    Stretching
    Stretch all muscles adequately before and after each workout.

    Okay, so this is my routine right now for football (i play in HS as a running back and linebacker and want to join the military when I grow older.) So what should I change to make it more military focused. I already intend to include swimming after the weight workouts. Thanks.

    • ANSWER:
      Looks pretty sound.

      Just remember to switch it up every now and then otherwise your body gets use to the activities you do and wont respond as well.

      Keep it up and good-luck

  31. QUESTION:
    Does this sound like a good beginner work out routine for a whole week?
    I put this together myself, does it sound right for me? A beginner in working out, not to get ripped just stronger.

    Monday- chest, biceps, triceps
    Chest - Bench 3 sets of 10, Dumbbell Bench 4 sets of 10, Hammer grip incline bench 3 sets of 10
    Biceps - Alt. hammer curls 3 sets of 10, Alt bicep curls 4 sets of 10, Hammer curls 3 sets of 10
    Triceps - Tri. press 4 sets of 10, sitting tri. extension 3 sets of 10, standing tri. ext. 4 sets of 10

    Tuesday- Run, Abs, Shoulders
    Run - Jog 3 min. Walk 1 min. for 24 minutes
    Abs - 5 cycles of Crunches - 10, Left crunch 10, right crunch 10
    Shoulders - Military press 3 sets of 10 (10 crunches between each set), 1 arm shoulder press 3 sets of 10 (crunches in between), Shrugs 3 sets of 10 (crunches in betwee)

    Wednesday - Low/Mid back
    Low - Hyperextensions 3 sets of 5 (I've never done these before)
    Mid - Mid back shrug 3 sets of 5, one arm dumbbell row 3 sets of 10, Rowing machine 3 sets of 10

    Thursday - Run and Abs
    Jog 4 min. then do 50 crunches Total time = 16 min.

    Friday - Pushup and Crunches timed tests
    Pushups - as many possible in 2 minutes
    Crunches - as many possible in 2 minutes

    So does that sound like an effective workout for me? Good workout plan to start off with? Thank you.

    • ANSWER:
      Yes, it should be effective in helping you get tone and build muscle.

  32. QUESTION:
    One year workout program?
    Hi I've decided to spend a year trying to build up my body, I am determined to do this so I found this 1 year workout guide, I just have one question about it. Looking at the list of exercises at the bottom, do I do each one for all 3 sets every other day? That would come to about 382 reps for 1 session and that seemed odd to me when I'm a beginner. I might be wrong and that is the usual daily routine? I'd be really grateful If someone could clear this up for me.

    Bodypart Exercise Set 1 Set 2 Set 3
    Compound Legs Leg Press 12 Reps 10 Reps 8 Reps
    Quads Leg Extensions 12 Reps 10 Reps 8 Reps
    Hamstrings Lying Leg Curls 12 Reps 10 Reps 8 Reps
    Calves Standing Calf Raises 12 Reps 10 Reps 8 Reps
    Lower Back Hyperextensions 12 Reps 10 Reps 8 Reps
    Chest Barbell Bench Press 12 Reps 10 Reps 8 Reps
    Back Latissimus Pulldowns 12 Reps 10 Reps 8 Reps
    Shoulders Dumbbell Overhead Press 12 Reps 10 Reps 8 Reps
    Biceps Barbell Curls 12 Reps 10 Reps 8 Reps
    Triceps Rope Tricep Pushdowns 12 Reps 10 Reps 8 Reps
    Abs Crunches 15 Reps 15 Reps 15 Reps
    Can anyone actually answer the question I asked?

    I asked If this routine meant I had to do all these things each day or in a week?

    • ANSWER:
      I guess it is not a bad idea, but there are a couple things that i would say are wrong with it.
      1) it is all machine work. Machines are great, because they are easy and make you feel strong, but in the long run you are preparing your body for failure because all the small stabilizing muscles in your joints are not stressed, and fall behind the big muscles that the machines focus on.

      2) yes as a beginner you should start with a lighter load to make sure you do not overwork yourself, so it depends where you are starting at.

      3) to go along with one, if you do not know the exercises well, or are not comfortable with free weights, get a trainer that can teach you the techniques so you protect yourself from injury as much as possible.

      A program that claims to be a year long route to success is kind of bold. Not only would that routine get extremely stale, you are likely to hit plateaus very quicky and start seeing less and less advancement.

      Now i do not know your goals, but i would say trying a routine that claims to be around 3 months would be as long as i would do. You can also look into things like Starting Strength(link at bottom) or Crossfit(bottom) both of which have ramp up programs that help you get into shape, while learning the techniques, and starting where your abilities are not a cookie cutter program for everyone who reads it.

      Hope it helps, and really doing something is still going to be better than nothing.

  33. QUESTION:
    Does my workout/nutrition plan look okay?
    Hi there!
    I'm not a beginner when it comes to working out. But, I definitely haven't worked out in about two years. I'm 145 pounds, 5 foot 9, 19% body fat and basically no muscle at all on my body. So I'm trying to lose fat, but also gain muscle and really just tighten up. I don't want to look scary :)
    So here's my weekly training routine and nutrition guide:

    My diet stays almost exactly the same everyday (I'm a pretty picky person):
    Meal 1:
    Oatmeal
    3 Oz of Turkey

    Meal 2:
    1 Apple
    3 oz of Turkey

    Meal 3:
    1 Glass of Milk mixed with-
    1 Cup of Whey Protein
    1 Banana

    Meal 4:
    3 oz of Turkey
    1 Apple

    Meal 5:
    4 Egg Whites
    3 Oz of Chicken Breast
    1 Bowl of Oatmeal

    Meal 6: (Optional)
    3 Oz of Chicken
    1 Banana

    I'm not sure if I'm eating to little or too much. It feels like I'm eating too much, but I think that's only because I have a very slow metabolism. And before I started this diet, I've been really only eating one big meal a day. Altogether I've calculated that I'm taking in about 1,500 Calories, 100 grams of Protein, 80 grams of Carbs, and about 10 grams of Fat.

    My workout plan is mostly circuit training with machines every other day and my rest days are cardio/core:

    Day 1:
    Upper Body (Bench Press, Flys, Bicep Curl, Tricep Curl, Shoulder Press, Sit-Ups)
    Usually about 10-12 Reps a piece, about 3-4 Sets depending on my energy.

    Day 2:
    Cardio/Core (Interval Training - Jog 2 Minutes & Sprint 1 Minute repeat 3x, Reverse Sit-Up, Sit-Up, Ab Press)
    Here I do about 100 reps a piece of the abworkout and usually throw in another 10 minutes of jogging

    Day 3:
    Lower Body (Leg Press, Calf Raises, Hamstrings Curls, Squats)
    10-12 Reps, 3-4 Sets depending on my energy

    Day 4: Rest all day (Haha my favorite!)
    Then I repeat the cycle starting from Day 1.

    I've been researching weight training for about a couple of months and I've built this together from all the hunderds of articles I've read. Please let me know if you would change anything, I'm pretty sure my diet is not that great. And I'll most likely hear that I need food. Just keep in mind that I am looking to lose fat as well, because according to my body fat percentage, I have almost 15 pounds of fat to spare!
    Thanks,
    Wilthoven

    • ANSWER:
      You need to focus more on compound movements and eliminate all isolation exercises. Try doing a 3 day whole body split for better results.

      You'll burn more fat if you save the cardio for after weight training or even better do it first thing in the morning on an empty stomach.

      Your fat intake is too low. Eat more healthy fats and increase your consumption to at least 40 grams of fat per day. Omega-3 fatty acids will actually help you burn more fat and build more muscle.

      Also slightly increase your carb consumption and protein intake. You'll start losing lean muscle tissue if you keep your calories at 1500. Aim for at least 2000 calories a day in order to build muscle and increase your metabolism.

      Im assuming you by "scary" you mean that you don't want to build too much muscle. That will not happen as it takes some serious dedication and commitment to build a huge and muscular physique.

  34. QUESTION:
    How many times a week should i weight train???
    Im 17.
    I understand all the concepts of weight training and muscle growth but i hear all the time off the internet and off people at the gym, 'Oh you should only train once a week'. This is ok but that surely is for beginners, i've bin training since i was 12 and am pretty strong and quite big now (i can bench press 264pounds and have to use additional weights when doing wide grip chins). I have changed my diet dramatically over the past few months and am eating all the right things and consuming by far enough calories than i realy need (im not getting fat because i work it off). I never get sore after a workout now and so cant tell when my body is ready for another blast. So how many times should i train a week WITHOUT doing a split routine...???

    • ANSWER:
      every other day maybe with one day off.
      3-4

  35. QUESTION:
    Would this ultra simple approach to gaining mass actually work?
    I have come up with a workout routine but i am a beginner ( i have never step up foot in a gym)so i don't know if it will work. It goes like this:
    Monday: Squats
    Wednesday: Bench Presses
    Saturday:Deadlifts

    I would start with a warm up and on the last sets go to failure. How many reps and sets should i do (for mass because i don't care about strength) for eqach exercise and how long should i be in the gym for? Do you think this routine would work? P.S. I am 16, so i need something safe for a growing teen.

    • ANSWER:
      Start off with 3 sets of 15 of each and work from there, increasing as you find it getting too easy. Half an hour is sufficient to spend in the gym as a beginner.

  36. QUESTION:
    Has anybody tried the stronglifts 5x5 system?
    I'm not a beginner. Intermediate i'd say. I've been lifting for a little over a year now and I am alot stronger than when I started. I just feel like i'm in a bit of a plateau right now.

    My current workout routine is mostly dumbbell exercercises. I do three sets of 12, and I superset with pushups, weighted planks, and dips between things like Incline flye's, straight arm pull overs, neutral grip bench press, one arm rows, tricep extensions, wrist curls, bicep curls, etc. I also use barbel for bench press, shoulder press, and ez bar for bicep curls as well. The only machines I use are leg machines. Other than that its all free weights and body weight exercises. I do eat healthy and make sure to get lots of protein, especially right after a workout. I usually carry hard boiled eggs, and home made beef jerkey from a local butcher shop with me.

    The stronglifts website had alot of cool things about it, but the 5x5 system just diddnt seem like much. Granted its full of stuff I never do (even though i know i should) like dead lifts, barbel rows, squats, etc.

    So has anybody tried it? if so is it worth it, or should I just stick to my routine?

    • ANSWER:
      Judging by your routine, you're a begginer (rule of thumb - you can't make an intermediate routine with dumbbells), and SL5x5 is intermediate. It's a great program for building strength, but not much else. I'd do Mark Rippetoe's Starting Strength.

      And, to answer your question, I did SL for about 7 months and saw great gains in strength.

  37. QUESTION:
    I am new to weight lifting. Advice?
    I'm 20 years old and since selling my games console and computer gaming stuff I have found myself with lots of free time. for the last 4 weeks I have been running 5.75 km 5 times a week. Whilst I struggled a lot at first (had to have breaks) with me NEVEr excercising, now I can do it easy and im timing myself and getting better every time,

    I want to now start lifting weight but have NO idea what to do. I dont particularly want to go to a gym and would rather by my own weight lifting stuff for home. I was going to get dumbells a bench press and a chin up bar... the basics I suppose.

    As a beginner to all this. I dont know how long I should lift weight for per session. How much I should be lifting and how many reps etc.

    I guess what I am looking for is some advice for a workout routine - any tips?

    • ANSWER:
      Hey Ollie!
      I found a good website for a 3 day beginner muscle gaining workout.
      Monday
      –Bench Press 3 x 6-10
      –Squat 1 x 20 or Leg Press 3 x 10 to 20
      –Barbell Rows 3 x 6-10
      –One Arm Side Laterals 2 x 8-15
      –Calf Raises 2 x 10-20
      –DB Curls or Pinwheel Curls 2 x 6-12
      –Abs

      Wednesday
      –Deadlift 3×5 (Reg Park Style…working up to 1 heavy set)
      –Seated Overhead Press 3 x 6-10
      –Romanian Deadlifts 3 x 6-10
      –Barbell Shrugs 2 x 6-15
      –Closegrip Bench Press 3 x 6-10
      –Side Bends 2 x 6-12
      –Abs

      Friday
      –DB Bench Press 3 x 6-10
      –Squat 3 x 6-10
      –Pullups or Lat Pull Down 3 x 6-10
      –Rear Laterals 2 x 8-15
      –Calf Raises 2 x 10-20
      –Barbell Curls 2 x 6-12
      –Abs

  38. QUESTION:
    good weight-lifting workout?
    I'm a 17 year old male looking to increase muscle mass and strength, I've been weight-lifting for 2 years with beginner techniques, now I'm looking to make my routine a little more advanced. Is this a good routine to use? Any suggestions or tweaks to get maximum results?

    Mondays/Thursdays:
    Leg Press
    Hamstring Curl
    Hip Adduction
    Hip Abduction
    Glute Kick-Backs
    Calve Raises
    Toe Raises
    Obliques

    Tuesdays/Wednesdays:
    Flat Bench DB Press
    Incline DB Press
    DB Pullovers
    Decline Close-Grip Bench + Skullcrushers (combines both)
    Incline DB Curl
    Forward + Reverse Wrist Curls
    Ab Crunches

    Thursdays/Saturdays:
    DB Shoulder Press
    DB Lat Raises
    DB Reverse Flyes
    External/Internal Rotations (for Rotator Cuff)
    Shoulder Shrugs
    Necks
    One-Arm Seated Cable Rows
    Hyperextensions

    Sunday: Rest day, no physical activities

    I began and end with 5 minutes cardio on the ellipticals and some stretching. I do 3 sets of each exercise with 8-10 reps and 90 seconds rest between sets.

    • ANSWER:
      That is an excellent and well thought out routine... except that for most folks, it's a bit overly ambitious and may cause burnout. As long as you are determined, it will pay huge dividends in as little as a month. Just make sure you have an equally ambitious diet to go along with it. Plenty of natural foods. Avoid the chemical laden crap, and you'll be fine. Don't overdo the supplements, either. Please don't use steroids... you'll regret it later on. Here's a great site to help you fine tune your plan: http://www.bodybuilding.com

  39. QUESTION:
    Is this a good routine (Long post; I listed all my exercises for each muscle)?
    Monday - Chest/Triceps
    Tuesday - Legs/Abs
    Wednesday - Back/Biceps
    Thursday - Rest
    Friday - Shoulders
    Saturday - Legs/Abs
    Sunday - Rest

    I will do cardio everyday.

    I use 20lb (25lb would be ideal, but don't have the money to buy right now)

    Shoulder:

    Overhead Presses 5x15
    Dumbbell Front Raises 3x10 reps
    Dumbbell Lateral Raises 3x10 reps

    Back/Biceps:

    Back:

    Dumbbell Rows 5x15
    pull-ups/chin-ups 3x until failure
    Dumbbell shrugs 3x20

    Biceps:

    standing dumbbell curls 3x15
    Dumbbell hammer curls 3x10

    Chest/Triceps:

    Chest:

    Bench Press 5x10
    Chest Dips 3x until failure
    3 sets of dumbbell flys (8 reps)

    Triceps:

    Skullcrushers (Dumbbell) 3x8
    Triangle Push-Up 3x until failure

    Abs:

    Basic Crunch 3x10
    Up&Twist 3x10
    Side Jackknife 3x10
    Toe Touch 3x10

    Legs:
    Squat 3x20
    Weighted squat 3x10
    Lunge 3x10

    Cardio:
    I practice Tae Kwon Do on tuesday, thursday, and saturday. I run (40 minute sprint on treadmill or outside) on Monday, Wednesday, Friday, and Sunday.

    Is this good? I feel a bit scrawny, this is my routine to gain a ton of muscle mass. I will try to eat as many grams of protein as I weigh, along with fruits and vegetables. I only drink green tea and water.

    Note:
    I am not a beginner, I have been lifting for almost 2 years, I am just getting more serious with it now (logging workouts, etc.)

    • ANSWER:

  40. QUESTION:
    Basic Beginning Exercises?
    Which exercises are essential for beginners? Can I get by with squats, deadlifts, bench press, and bent over rowes? Will those give me a full body workout, or is there some other exercise I need to ad?
    Are exercises that isolate the abs and arms not needed for me at this time since I'm a beginner? I would like to keep a simple beginner's routine with as few exercises as possible right now. Thanks.

    • ANSWER:

  41. QUESTION:
    Excessive Training- Schedule Included?
    Hi there!

    Alright, so, as some of you may or may not know, I have just gotten my membership at the local YMCA gym. The YMCA is great because it offers a wide variety of machines and programs that get your muscles and bodies working in all sorts of different ways.

    Now, yesterday was my first time at the gym with my membership. I had been there a few times before, but this was my first time with access to all of the equipment and programs. With a bit of advice from a former question I had asked concerning time and endurance at the gym, I saw a fitness trainer, who made me up a routine schedule to adapt to my needs and desires at the gym. The routine is only on Set machines, (weights), and includes the following:
    1. Leg Press Selection (Series Two), 30 Reps x 80 lbs
    2. Chest Press Selection (Series Two), 30 Reps x 25 lbs
    3. Pulldown Selection (Series Two), 30 Reps x 45 lbs
    4. Shoulder Press Selection (Series Two), 30 Reps x 5 lbs
    5. Abdominal Crunch Selection (Series Two), 30 Reps, 30 lbs
    6. Lower Back Bench Extensions, 15 Reps Front, 10 Reps Each Side

    Which I think is very reasonable considering I'm a starter. She told me to find a schedule that works right for me. Yesterday, however, I decided my motto would be "Exercise Until You Feel Tired", and thus I ended up working out for a total of 7 hours, with two hours of break spread out in between. And this morning, I am in a large amount of pain. I realize that my decision was irrational and excessive, and so I have tried to come up with a schedule for me to follow so that I can stay away from excessive exercise (It IS addictive!). This schedule includes between 1-2 1/2 hours each day, and is as follows:

    Sunday: Group Centergy (Pilates, and Yoga) - 1 hour
    YMCA Express Core (Core Body Training using BOSU and/or weights with focus on abdominal and back strengthening - 1/2 Hour
    Y-Step Beginner (Aerobic Workout) - 1/2 Hour

    Monday: Bellyfit (1/2 hour of Cardio and 1/2 hour of Pilates) - 1 Hour
    1/2 hour Cardio - 1/2 hour
    Routine on SETS - About 1/2 hour

    Tuesday: 1 Hour Cardio - 1 hour
    Routine on SETS - About 1/2 hour

    Wednesday: Belly Fit (see above) - 1 hour
    YMCA Express Core (see above) - 1/2 hour
    Routine on SETS - About 1/2 hour

    Thursday: Yoga - 1 hour
    1 hour cardio - 1 hour
    Routine on SETS - About 1/2 hour

    Friday: Y-Step Beginner (see above) - 1/2 hour
    Routine on SETS- About 1/2 hour

    Saturday: 1 Hour Cardio - 1 hour
    Routine on SETS - About 1/2 hour
    Followed by another hour of Cardio - 1 hour

    With this schedule, should anything be modified? Added? Taken away?
    If on a weekend, is intensive endurance alright if the workouts are spread between the entire day? For instance, if I were to do 2 hours of workout in the morning, and another two in the evening?

    And is there any additional information I should know, or take into consideration?
    (And what can I do for the pain in the meantime, in regards to yesterday evening? :P )

    Thanks a bunches, guys!

    • ANSWER:
      Here are a couple friendly tips:

      1. That is a lot of exercise. Not that there is anything wrong with that, but make sure that whatever you are doing is something you are willing to do for years to come. Otherwise, you may burn yourself out in a few weeks or a few months.

      2. I am not a fan of BOSU. It is impossible to get a quality workout while using one of them, or use any kind of decent weight, because there is always the risk of falling off. There are plenty of exercises you are doing already to promote balance, focus, coordination, core work. I would do a little more of one of them, and skip the BOSU.

      3.Spreading your workout into 2 sections during the day is just fine.

      4. Make sure you are devoting time to a pre-workout warmup and stretch, as well as a post workout cooldown and stretch. This will help with next day soreness.

      5. After you have completed your workouts for the day, You should have what is called a "recovery drink." This will also help with next day soreness. A recovery drink is a drink with contains a blend of protein, carbs, a little bit of fat, and a lot of vitamins and minerals. After a hard workout, your body has about an hour where it is primed to take in and process these things. Something as simple as a SLIM FAST, ENSURE, BOOST, or skim milk with an INSTANT CARNATION BREAKFAST would be fine. No need to invest in super expensive stuff. Just keep in mind to include this drink in your daily calorie intake (they are usually 200-250 calories each)

      Good luck to you!

  42. QUESTION:
    Should I be lifting free weights or using a machine?
    I'm a beginner with lifting. I'm wondering whether I should be using free weights or a machine. If I was to get a machine, I would get one that has several different workout routines and muscle groups used. I have a limited amount of space in my basement and I'm wondering which would be better for a beginner.

    Also, I've heard there are more workouts possible with a pair of dumbbells vs a machine. Is this true? If it is, I would rather get a pair of dumbbells (a pair that you can change the weight on each). If I didn't get a machine, I would want to get a bench press set and a pair of dumbbells. Would this be good for a lot of exercises for me? I am looking to be able to get in a quick workout using my biceps, triceps, legs, back, chest, and core muscles.

    So the question is a pair of dumbbells with a bench press set or a machine with several different exercises?

    Thanks

    • ANSWER:
      I recommend you go with dumbbells and an adjustable bench. Here are four reasons why:

      1. Dumbbells and an adjustable bench would probably be less expensive than a machine.

      2. Dumbbells and an adjustable bench would not take up much room.

      3. You can do all sorts of great exercises with dumbbells and an adjustable bench, such as bench presses, incline bench presses, shoulder presses, flyes, curls and squats.

      4. Free weights (barbells and dumbbells) are more effective at building muscle and strength than machines.

  43. QUESTION:
    Weight Training/Working Out For Beginners?
    I'm 19 Male, and I would like to start toning my body and building some muscle. I would just like some beginner tips.

    For example, I have done abdominal workouts before and I would like to continue doing them the next day but I'm too sore, so what are some good warm ups/stretches that will prevent me from being so sore that I lose motivation?

    Also, in terms of weight training, what should I start with? I'm not ridiculously weak but I'm not super strong either so how much weight should I start with (bench pressing, dumbbells etc).

    Any other tips, exercises, routines or some advice would be great.

    Thanks a lot, and if you could specify if you have any credentials (personal trainer etc - doesn't bother me either way).

    :)

    • ANSWER:
      I find that the cobra stretch is a great stretch for the abdominal muscles. If you're unsure of how to do this just Google it :]

      Not sure if you're aware of this but you aren't supposed to work the same muscle group on consecutive days besides abs. I've always heard that its ok to work abs every day.

      I recommend that you bring a friend with you to the gym or find a spotter and let them know that you aren't sure what your max lifting weight is. Start with the heaviest that you can handle without losing proper form. Write the weight you're lifting down from week to week and watch how your number change.

      Protein! Make sure you are getting enough of it!

      I really like these two websites:
      http://www.exrx.net
      http://www.stumptuous.com/cms/index.php

      I'm not a professional by any means, I've just picked up this information from others that I trust on this topic.

  44. QUESTION:
    Training/diet tips? (for teens)?
    I've always wanted to lose some of my extra body fat, and have been astonished by some people's success story's. Im currently 14, 5'9 and weigh 170 pounds. I have A few pesky lovehandels that I would love to get rid of by summer.

    OK, I know this may sound like a bit of an excuse, but I can't follow diet's to the strictest extent, im 14 and don't normally stock my fridge, and my parents don't put on weight like I do (they can eat a whole pizza and lose weight!). So we usually tend to have unhealthy food in our house, which I am usually pretty good at staying away from, (afew years to late, though.) I play hockey at a competitive level, and gym class of course, but that's about all the training i get. I know this may sound bad, but running in -20 temperatures up here in northern Canada tend to keep me inside.. Is there any indoor cardio workouts anybody has to contribute? A treadmill is something im saving for at the moment.

    I DO have weights and a small home gym available at my neighbors, but i am completely lost, I have no idea what plans, diets, or cardio routines to follow for that matter. He owns a "Impex Competitor", a full set of weights, and a bench press.

    any tips for beginner?

    -Thanks, Craig.

    • ANSWER:
      you should work on your stomache muscles a great exercise for doing that is a complete sit up just do like 60 before you go to bed each night and make sure your always hydrated. listen to your stomach to see if you actually hungry and that's it the weight should come off in time but since your young and in sports theres not much you can do! stay healthy and be consistent!