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Anonymous
First of, you need to be realistic, you wont achieve massive results in 15 weeks (unless you roid yourself up, and not even then).
Secondly, as for beginner workout, i'd do a fullbody program each day, 3 times a week. Add 20-30 mins cardio as warm up, and cycle/run for an hour on one or two of the odd days during the week. Your program should look something like this:
-Benchpress -Bicep Curlz (for da gurlz) -Squat (ass to the grass, everything else is fail) -Deadlift -Good mornings -Military press -French press -Incline Benchpress -Dips (weighted preferably) -Bent over barbell rows -Pull-ups (not chin ups, and with widegrip) -DB Lateral Raise
As for abs, you gotta pay attention, make sure you do CRUNCHES (as in NOT situps), on top of that its important you also train your obliques and transversus if you want the flat stomach. I personally do an exercise where i keep my hands on a bench (lying on the floor) with legs up and knees in 90 degree angle, then i rock the entire lower body from side to side while making sure my upper body is fixated. Its kindda hard, but works your stomach big time.
If you also want a rockhard ass, consider adding in barbell lunges.
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