Simple programme for you mate to get you started with. Do a whole body workout 3 times a week to begin with focusing on your major muscles and using compound movements. Free weights mainly if you feel confident enough to do the exercise safe and correctly if not start with machines and try and get someone who knows what their doing to help with the free weights. Stick with 3 sets of 10-12 to begin and make sure the last set your struggling. CHEST ( bench press or chest press machine) LEGS ( Barbell squat or leg press) BACK ( Chin ups or lat pulldown to front) SHOULDERS ( dumbell press or shoulder press machine) BICEPS ( barbell curl) TRICEPS ( dips or tricep pushdown) ABS ( Crunches). Make sure you start with a 5-10 minute light cardio warm up and finish with a 20-30 minutes cardio session of moderate intensity. And make sure your diet is in check or you will get no where!! Work on that for 6-8 weeks and then look at advancing it. |