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Anonymous
stronglifts 5x5. the site seems to be down right now (has been for a while), so here's the gist:
workout A:
Squats 5x5 Bench Press 5x5 Bent-over Barbell Rows 5x5 Dips 3xF
workout B:
Squats 5x5 Overhead Press 5x5 Deadlifts 1x5 Pull-ups or Chin-ups 3xF
Do this 3 times a week and alternate workouts (A-B-A, B-A-B, etc etc). Start light and add 10lbs every time. 5x5 means 5 sets of 5 reps. 3xF means 3 sets of however many reps you can do until you fail. Make sure to do good warmups with 5 minutes of solid cardio and at least a set of 5 reps with the bar. Before you start, you should see if stronglifts comes back, because there's a little more to it than what I've described (especially about stalling and whatnot).
These are huge, compound, incredible barbell exercises. They will make you look strong, but more importantly, they will make you STRONG. Start light, stick to the program, and you'll do great.
Oh, also, you should really get someone to show you all of these exercises before you start, even the obvious ones like bench press. If you absolutely must, get a half-session with a trainer just so they can show you form. You should be able to get away with asking a friendly-looking person at the gym, though. GOOD FORM IS CRUCIAL.
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