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Anonymous
If you never touched a bar or dumbbell in your life, don't use heavy weights for first few weeks. Get a 3/4 day routine by dividing your body into parts
My very first routine was 3-day and it worked really well.
Day 1: Chest, triceps, shoulders Barbell Benchpress 3x8 Cable tripcep pulldowns 4x8 Shoulder press dumbbell or barbell 4x8
Off day.
Day2: Back, core, abs, biceps Deadlifts 4x8 Cable rows, 4x8 Preacher curls, 3x8 Dumbbell hammer curls 3x8 some crunches, leg raises
Off day
Day 3: Quads, glutes, calves Squats 4x8 Leg press machine 3x6 Calf raises: 5x8
Things like squats, bench presses, deadlifts should be done with correct form at ALL TIMES.
you can find all these exercises animooted here http://www.exrx.net/Lists/Directory.html
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