I am constantly being asked by many young men for training advice. Here is a program and some pointers to get you started.
Note: Make sure you get a physical form your doctor, and make sure you do not have any medical problems that would prevent you from exercising intensely.
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Routine
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| Exercise | Sets | Reps | This routine should be completed 3 days of the week to begin with. Have a full day to recover between workouts. Ideally Monday, Wednesday & Friday is a good schedule to keep. |
| Squat | 1 | 20 | |
| Leg Curl | 1 | 15 | |
| Stand Calf Raise | 1 | 20 | |
| Benchpress | 1 | 12-15 | Workout: Start with a poundage you could easily complet double the reps indicated on the routine. For the first 3 weeks your goal will be to concentrate on learning proper form with full range of motion. Execute each rep in a slow and controlled manner. Avoid bouncing and using momentum.
Always breath deeply and exhale forcefully. |
| Press behind neck | 1 | 10 | |
| Dips | 1 | 10-15 | |
| Wide Grip Pulldown | 1 | 12 | |
| Barbell Curl | 1 | 12 | |
| Ab Crunch | 1 | 30 | |
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