It sounds crazy easy but doing flat bench squats and deadlifts are really all you need to build a heap of muscle all over your body. You should do a google search on Starting Strength and also 5x5 madcow program. They use heavy compounds as the core and have a better explanation in the reading material than i can every provide.
Warmup using treadmill after that
bodyweight squats until fully warmed up
Squats 3-5 sets of 4-6 reps
Deadlifts 3-5 sets of 4-6 reps
Bench Press 3-5 sets of 4-6 reps
Do that for a while until you stop getting gains then re-evaluate.
just a suggestion.
As a beginner the most important thing is to keep it simple. Also to get your mentality right. If you look at it as a job then you will probably end up quiting. If you look at it as a hobby/something to pass the time/destress after a long day at work etc etc then you will probably stick it out long enough to learn more.
Just because a workout is short doesnt mean its not doing you any good.
I dont think ill mention my name because i have said stupid stuff about my work and workmates on here and dont want to pay the price if someone starts connecting the dots... anyway. Hang on i probably shouldnt have made those you tubes haha anyway...
Experiment with the weight dont bother with exact %s cause that never ends well.
5x5 is good for intermediate trainees
Starting Strength is good for beginners
The thing i suggested was because you dont have a cage
If you really want to add stuff id switch the triceps thing your doing now with close grip bench press.
The only way to build up is to stick to it and read all the free info on exercises on the net in books from library etc. If your really desperate you can even try your luck with a personal trainer just for one session to explain different exercises. Personal trainers can be a waste of mony sometimes. It is much cheap just to stick with stuff over a long period of time an read about it a bit on forums like this.
Ok in your case id go even more simple. Do below exercises either on Monday, Wednesday and Friday or Tuesday, Thursday and Saturday.
Hack squats 2-3 sets of about 6-8 reps
Barbell Hack Squat
Deadlifts 2-3 sets of about 6-8 reps
Barbell Deadlift
Bench Press 2-3 sets of about 6-8 reps
Barbell Bench Press
An example:
Monday
Hack Squats
Deadlifts
Bench Press
Wednesday
Hack Squats
Deadlifts
Bench Press
Friday
Hack Squats
Deadlifts
Bench Press
I hope that makes sense and helps you better than my previous advice. Hack Squats will be better for you if you dont have a squat rack. With deadlifts make sure the barbell is really close to you legs when you lift it the further away from your body the more likely you are to hurt yourself. Its ok to even be touching your legs as it comes up and goes down.
We use cookies and similar technologies for the following purposes:
Do you accept cookies and these technologies?
We use cookies and similar technologies for the following purposes:
Do you accept cookies and these technologies?