Help - Beginner here

[Tentacles]

Hi guys, i'm pretty new to working out.
need some help on a good exercise plan to build up muscles.
haven't been to gym..

 

[gkhchay]

Please read the stickies.

 

[manlet]

Here's the one i used to get me from thin to buff (currently banged about 50 girls):

Monday - Biceps
10 x 20 Bicep Curls
10 x 20 Supinated Bicep Curls
10 x 20 Preacher Curls
10 x 20 Concentration Curls
- 5 min break -
8 x 15 Hammer Curls
8 x 15 Barbell Curls (make sure to curl in a rack for safety)
8 x 15 Wrist Curls

Tuesday - Chest
10 x 20 Bench Press (protip: when benching, don't touch ur chest with the bar or lockout ur elbows, also try not to ask for a spot cos they will usually steal ur gains)
10 x 20 Incline Bench Press
10 x 20 Decline Bench Press
10 x 20 Smith Machine Press
- 5 min break -
8 x 15 Dumbbell chest flies
8 x 15 Inclined Dumbbell Chest flies
8 x 15 Clapping Push ups (to build explosiveness in ur upper body for dat shreddness)

Wednesday - Rest Day
Do as much cardio as you can on rest day.

Thursday - Triceps
10 x 20 Tricep Pulldown
10 x 20 Tricep Pushdown
10 x 20 Tricep Extension
10 x 20 Overhead tricep extension
- 5 min break -
8 x 15 Closegrip Bench
8 x 15 Skull Krushers
8 x 15 Dips (rmb to kick explosively at the bottom of ur dips for explosiveness)

Friday - Back
10 x 20 Barbell Rows
10 x 20 Dumbbell Rows
10 x 20 Kroc Rows
10 x 20 Cable Rows (seated)
- 5 min break -
8 x 15 Back Extension
8 x 15 Back Hyper Extension
8 x 15 Overhead Deadlifts

*Abs r done after each day. Just do Sit ups to FAILURE for 10 sets.

Note: there is no day for legs bcos legs r trained on wednesday ur rest day, when u do ur cardio. No squats n deadlifts as they r bad for ur back and the muscles trained from those exercises r trained during ur cardio day on wednesday

Diet:
Eat as much CARBS as possible. If you notice, they routine is very volume intensive and needs a lot of energy. Eat 0.5g per kg of bodyweight in protein. Any more than that and you will get kidney stones.

 

[Solus.]

What's your goal? Be specific so we can recommend you a program. Or better yet, read the sticky.

 

[HerbSeller]

manlet you bang sho many girls must wear protection hor

 

[Tentacles]

Here's the one i used to get me from thin to buff (currently banged about 50 girls):

Monday - Biceps
10 x 20 Bicep Curls
10 x 20 Supinated Bicep Curls
10 x 20 Preacher Curls
10 x 20 Concentration Curls
- 5 min break -
8 x 15 Hammer Curls
8 x 15 Barbell Curls (make sure to curl in a rack for safety)
8 x 15 Wrist Curls

Tuesday - Chest
10 x 20 Bench Press (protip: when benching, don't touch ur chest with the bar or lockout ur elbows, also try not to ask for a spot cos they will usually steal ur gains)
10 x 20 Incline Bench Press
10 x 20 Decline Bench Press
10 x 20 Smith Machine Press
- 5 min break -
8 x 15 Dumbbell chest flies
8 x 15 Inclined Dumbbell Chest flies
8 x 15 Clapping Push ups (to build explosiveness in ur upper body for dat shreddness)

Wednesday - Rest Day
Do as much cardio as you can on rest day.

Thursday - Triceps
10 x 20 Tricep Pulldown
10 x 20 Tricep Pushdown
10 x 20 Tricep Extension
10 x 20 Overhead tricep extension
- 5 min break -
8 x 15 Closegrip Bench
8 x 15 Skull Krushers
8 x 15 Dips (rmb to kick explosively at the bottom of ur dips for explosiveness)

Friday - Back
10 x 20 Barbell Rows
10 x 20 Dumbbell Rows
10 x 20 Kroc Rows
10 x 20 Cable Rows (seated)
- 5 min break -
8 x 15 Back Extension
8 x 15 Back Hyper Extension
8 x 15 Overhead Deadlifts

*Abs r done after each day. Just do Sit ups to FAILURE for 10 sets.

Note: there is no day for legs bcos legs r trained on wednesday ur rest day, when u do ur cardio. No squats n deadlifts as they r bad for ur back and the muscles trained from those exercises r trained during ur cardio day on wednesday

Diet:
Eat as much CARBS as possible. If you notice, they routine is very volume intensive and needs a lot of energy. Eat 0.5g per kg of bodyweight in protein. Any more than that and you will get kidney stones.

woah, thanks for the advice and listing the program you use
will note those down. appreciate.

i have read part of the sticky thread.
just wondering is stronglift 5x5 a good program? or should i stick with yours?

my aim is to go from thin to buff yes, and gain some mass as well.

 

[Solus.]

woah, thanks for the advice and listing the program you use
will note those down. appreciate.

i have read part of the sticky thread.
just wondering is stronglift 5x5 a good program? or should i stick with yours?

my aim is to go from thin to buff yes, and gain some mass as well.

SL5X5 is by far the best beginner program in my opinion.

Word of caution, add some accessory work or you will end up looking like T-rex Here is a sample.

Workout A:
Squats 5x5
Bench 5x5
Pendlay Rows 5x5
Barbell Curls 3x8

Workout B:
Squats 5x5
OHP 5x5
Deadlift 1x5
Chin-Ups 3x8

 

[jokerk]

woah, thanks for the advice and listing the program you use
will note those down. appreciate.

i have read part of the sticky thread.
just wondering is stronglift 5x5 a good program? or should i stick with yours?

my aim is to go from thin to buff yes, and gain some mass as well.

Manlet is making a joke.

Learn the basic lifts (squats, deadlifts, bench, rows, military press, pull ups, etc) for a few months.

Programs like stronglifts or icf5x5 is great for beginners.

 

[Metalsubzero]

Manlet is making a joke.

Learn the basic lifts (squats, deadlifts, bench, rows, military press, pull ups, etc) for a few months.

Programs like stronglifts or icf5x5 is great for beginners.

Agreed. Please don't take his program seriously unless you intend to look like the below:

I guess he's probably pulling your leg. Squats and deadlifts are definitely not dangerous. For beginners, you can try SL5x5 or Starting Strength. The links to the programs are all under the stickies. They usually cover basic lifts which will help you grow stronger and prepare you for more advanced programs.

 

[HerbSeller]

Manlet is making a joke.

Learn the basic lifts (squats, deadlifts, bench, rows, military press, pull ups, etc) for a few months.

Programs like stronglifts or icf5x5 is great for beginners.

maybe they can rook at jokerk insta for motivation and learn somethings from him

 

[ketua]

Manlet's routine is far from good. Period.