Joined the gym today. What should I do first?

Discussion in 'Fitness & Nutrition' started by forgotmyname, Dec 28, 2007.

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  1. forgotmyname

    forgotmyname Active Member

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    Joined Balleys. They said I'll get a trainer for the first few days then it is up to me if I want one of their packages, which I don't. Anyways looking toward getting muscle and leaner.

    First thing I should do first?
     
    Last edited: Dec 28, 2007
  2. nicklk

    nicklk New Member

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    You should double post in Body Mods
     
  3. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Full body workout every other day, 1-3 sets per bodypart. Do cardio at the end if you're looking to lose fat.
     
  4. GTLifter

    GTLifter Banned

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    Mon - Legs
    4 sets leg ext 10-15reps
    4 sets squat 6-10 reps
    3 sets leg press 10-12 reps
    4 sets leg curl 10-12reps
    3 set db stiff legged or walking lunges

    Tues - Chest
    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips

    WED OFF

    thur - back
    bodyweight pullups 4 sets upto 15
    bent over row barbell or db 4 sets 8-12
    front pulldown wide or narrow (switch it up) 3 sets 8-10
    cable row 3 sets 6-10
    behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

    fri - shoulders/arm
    3 sets db press or front military 8-10
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3

    tris
    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    bis
    3 sets barbell curl or cambered bar 8-12
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15
    wrist curls 13-20 reps 2 sets
    Do abs mon-thur

    Do calves tue-fri

    Practice things like drop sets and giant sets on certain weeks as well. Say on bench you decided to do a 3-4 rep weight...well after you get 3-4 drop it in half and do another 12 right away...push yourself.

    DIET

    meal 1
    6 eggwhites 2 yolks
    3/4 cup oatmeal water or 1% milk
    one scoop whey protein
    meal2
    can of tuna
    1/2 cup rice
    light italian dressing(olive oil)
    meal 3
    6-8oz chicken
    5oz sweet potato
    1/2 cup green beans
    1 tbsp peanut butter
    meal 4
    1 can of tuna
    1/2 cup rice
    light italian (olive oil)
    train
    meal 5
    2 scoops whey, 1 gatorade
    meal 6
    6-8oz sirloin or steak
    large dinner salad with red wine vinegar/olive oil
     
  5. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    ^ if he wants to be unable to move :mamoru:
     
  6. GTLifter

    GTLifter Banned

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    :o
     
  7. forgotmyname

    forgotmyname Active Member

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    Does that really work or are you just fucking with me. :eek3:
     
  8. RalphL

    RalphL Active Member

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    it works, it's just a lot for a beginner.
    do what ceaze said for a couple weeks so your body gets used to lifting weights, then start a routine like that one. also, read the stickies/archives
     
  9. GTLifter

    GTLifter Banned

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    it's a great routine but a bit intense if you've never worked out before in your life...

    do what Ceaze said...3 days a week full body...stick to compound movements (sqaut, bench, deadlift, rows, overhead presses, etc)
     
  10. GTLifter

    GTLifter Banned

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    fixed
     
  11. Skeletor

    Skeletor Guest

    EXTREME fixed
     
  12. Marix

    Marix OT Supporter

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    Serious response:

    Why not read all of the sticky thread at the top of the forum

    Read the nutrition one definitely. Getting a better body isn't just about what you do for 1hr, 3-4x a week in the gym.. it's about what you eat in the other 23hrs of every day.
     
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