Hi guys,

Some facts:
- I am skinny
- I am 31
- I am a researcher and I have to concentrate during the day
- If I plan to do every two days exercises I have the tendency to not maintain them, so I am looking for something I can implement on a daily basis.
- I would like to boost my testeron and muscles as much as possible under the conditions.
- I know that sauna helps, but paying a expensive fitness centre for just a few movements is kinda too much.

I have this in mind:
(2 x 15, dumbball 15 kg each for 'normal', 'above your head', 'for wrist', 'sawing movements')
(2 x 15 push ups)
(90 x abdomal exercise)

Oh and I drink one cup of whey protein a day.

Questions:
- Is it ok if I do this on a daily basis? Any other suggestions?
- How can I decrease my muscle pain?

A thousand thanks.

Chunk

Chunk; this is a good place to start. This won’t make you so sore you will quit, and it’s not every day, so, you should be able to get this done EVERY week for the first month!
Keep me posted on your progress, and let me know if you have ANY questions! As you progress I will add more and more.
Stop eating CRAP if you do, nothing to eat after 8pm, no more than 1 soda per day (or none at all!).

Monday
• Warm up for 3-5 minutes by running,
• Squats - 1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with the barbell (no added weights
• Standing Shoulder Press - 3 sets of 12 reps with the barbell
Notes: Rest 60-90 seconds between each set
Wednesday
• Warm up for 3-5 minutes by running
• Dead lift – 3 sets of 12 repetitions with the barbell.
• Chin ups/pull ups – 3 sets of 8 reps
Note: Take a 60-90 second rest between each set
Friday
• Warm up for 3-5 minutes by running
• Squats - 1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with the barbell (no added weights
• Bench Press – 3 sets of 12 repetitions with the barbell (no weight added). If the barbell is too heavy then use dumbbells that allow you to do 12 reps. If not add 10lbs until 10 reps is difficult.
Notes: Rest 60-90 seconds between each set
———————————————————————————–
Week 2 workout
Monday
• Warm up for 3-5 minutes by running,
Deadlift – 3 sets of 12 repetitions with the barbell.
• Chin ups/pull ups – 3 sets of 8 reps
Note: Take a 60-90 second rest between each set
Wednesday
• Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike
• Squats - 1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with the barbell (no added weights
• Bench Press – 3 sets of 12 repetitions with the barbell (no weight added). If the barbell is too heavy then use dumbbells that allow you to do 12 reps.
Note: Rest 60-90 seconds between each set
Friday
• Warm up for 3-5 minutes by running
• Deadlift – 3 sets of 12 repetitions with the barbell.
• Shoulder Press - 3 sets of 12 reps with the barbell
Notes: Rest 60-90 seconds between each set
———————————————————————————–
Week 3 workout
Monday
• Warm up for 3-5 minutes by running
• Squats – 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the added weight
• Shoulder Press – 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the added weight
Notes: Rest 60-90 seconds between each set
Wednesday
• Warm up for 3-5 minutes by running
• Deadlift – 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the added weight
• Chin ups/pull ups – 3 sets of 8 reps
Note: Take a 60-90 second rest between each set
Friday
• Warm up for 3-5 minutes by running
• Squats – 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the weight added
• Bench Press – 1 set of 12 reps with just the barbell, and then 3 sets of 12 reps with the weight added
———————————————————————————–
Week 4 Workout
Monday
• Warm up for 3-5 minutes by running
• Deadlift – 1 set of 12 reps with just the bar, and then 3 sets of 12 repetitions with weight added.
• Chin ups/pull ups – 3 sets of 8 reps
Note: Take a 60-90 second rest between each set
Wednesday
• Warm up for 3-5 minutes by running
• Squats - 1 set of 12 repetitions with the barbell and then 3 sets of 12 repetitions with the weights added
• Bench Press – 1 set of 12 reps with just the barbell, and then 3 sets of 12 repetitions with the weight added. If the barbell is too heavy then use dumbbells that allow you to do 12 reps.
Note: Rest 60-90 seconds between each set
Friday
• Warm up for 3-5 minutes by running
• Deadlift – 1 set of 12 reps with just the barbell, and then 3 sets of 12 repetitions with the weight added
• Shoulder Press - 1 set of 12 reps with the barbell and then 3 sets of 12 reps with the weight added.
Notes: Rest 60-90 seconds between each set

There will be some soreness, stretching helps, before and after!
If you are serious about getting in shape, this is a good start up.

I help train figure competitors for shows.

_________________
They call me the cat whisperer, cause I know exactly what the pussy needs.

If you're not sore, you're doing something wrong. When you're in the gym you're not building muscle, you're destroying it. You build muscle after through nutrition and rest.

_________________
Leeds Pick up Lair. PM for info.

Ice bath ( or realy cold shower for atleast a minute) after exercises helps
The pain reduces after a month so wait it out

Hello guys,

Thanks for helping me out.
I think the jumping rope and the cold shower, and stretching are great ideas.

However, I definately prefer to do the exercises at home. Therefore, I have to buy:
- A jumping rope
- One big barbel extra
- One such thing: http://www.youtube.com/watch?v=W_vw0P8EVwQ
- I have to find an alternative for the bench press, since I am not willing to buy a bench.

@ Heywood Jablowme:

Can't we create a schema in such a way that I can do everyday something? (with only one day nothing) I do understand that you have to give muscles a one day rest, but we might devide the biceps and the triceps and squats. In this way I create a habit/rithm.

Thank you!

Hi,

Ok after one week of doing exercises, I succeed in:
- Going one time to the gym, doing all muscles, the day after I rest.
- The rest of the days I want to fill up with your tips. Last weeks I did some training with the barbels 5 kilo each (I should buy new ones ). But I don't feel that I know what i am doing.

I did not succeed in:
- doing warm ups
- taking cold showers

This is my shedule I have in mind:

Wed: Triceps and chest, abs.
Thur: Biceps and shoulders, back
Fri: Triceps and chest, abs
Sat: Biceps and shoulders, back
Sun: Triceps and chest, abs

I am weigthing 68 kilo and I am 1.81 tall.

The question: which exercises do you guys advice me? And how much kg should I take?

Thanks.

Tricep and Chest I guess Dumbell Bench Press,Dumbell Flyes, and either Tricep Kickback or Skull Crushers

Biceps back Shoulders

Either Lat Pulldown or Pull Ups, Bent over Rows or Seated Rows and Rear Delt Flyes, and Hammer Curls

I like putting shoulders on same day as chest/triceps that way I can do Military Press. If you do military press the day after triceps then you will over train

I don't do shoulders with chest. When you do chest your front deltoids will be fairly fatigued by the time you come to doing shoulders, and vice versa.

_________________
Leeds Pick up Lair. PM for info.

I've been looking into similar thing, but the general opinion on body building forums is that beginners shouldn't split their muscle groups. Only split once you build up a good foundation and you become more intermediate.

Most people suggest for beginners that you work on all muscle groups 3 times a week with a day off after each gym session.

Thank you!