Jase wrote:Q. wrote:Jase wrote:Seriously I dont want to get necessarily big, or strong I just want to get ripped...
It would take you years to get 'big', but you should still train as if that is your aim in order to optimise the time spent in the gym.
Have you previously done much resistance training?
A little...
I'm really just after something along the lines of what weights exercises to do, how many, what sorts of weight...
Just as a starter to get back into it...
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If you can commit to three days a week to start off with, then perhaps go with the following:
Legs&Abs/Push/PullDay 1 - LEGS
Squat (4 sets x 5 reps) - Aim so that the final rep of the last set is near fail. You might take a couple of weeks to work out what your current strength is, so ease into it and look to progress quickly
Walking BB Lunges (4 x 6 reps) - that's 6 reps per leg, so 12 walking lunges in total per set
Leg Press Machine (4 x 10 reps)
Standing BB Calf Raises (3 x 15 reps)
Any Ab exercise of your choice (3 sets) - could be 3 x 1 min planks or 3 sets on a weighted ab machine
Day 2 - PUSH
Barbell Bench Press (4 x 5) - Aim so that the final rep of the last set is near fail. You might take a couple of weeks to work out what your current strength is, so ease into it and look to progress quickly
DB Incline Bench Press (3 x 8 )
Standing BB Overhead Press (4 x 6)
BB Close-Grip Bench Press (3 x 8 )
Day 3 - PULL
Pull Ups 3 sets to failure - observe full range of motion
Deadlifts (4 x 4) - Aim so that the final rep of the last set is near fail. You might take a couple of weeks to work out what your current strength is, so ease into it and look to progress quickly. Make sure your form is spot on before trying to lift a challenging weight.
Cable Rows (3 x 8 )
BB Bicep Curls (3 x 10)
Workout incorporates compound lifts. Learn and observe good form (especially for squats and deadlifts, youtube has good tutorials) and practice full range of motion. The weight should be challenging but not so challenging that it compromises form. Stick to the routine, but make progress by either increasing the number of reps in a set or by increasing the weight lifted