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Anonymous
Monday: Bench press, strict shoulder press, dips
Tuesday: Squats and deadlifts
Wednesday: Bent-over rows and pullups
Thursday: Incline dumbbell press, dips, and dumbbell shoulder press
Friday: Stiff-legged dumbbell deadlifts, front squats, and seated row
3 sets per exercise. 12-15 reps per set week 1, 7-10 reps week 2, 3-5 reps week 3. Weights should be enough that the last rep of each set is difficult.
Avoid machines if possible. Use bars and bells. If you can't do the dips and pullups, use an assist machine. Always warm up with a little cardio (5 mins on a bike is enough) and some appropriate stretching.
This will give you a good, solid base strength. You'll be burning calories at a tremendous rate even when resting. If you don't want to put on muscle, eat less protein, although this shouldn't be a problem for the first couple of months for any weight lifting programme. Those women you see who look like the hulk work out hard, eat like bears, and take supplements (not necessarily roids).
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