| Comment | If you want to do full body, push/pull/legs is a good place to start.
Do a horizontal push eg chest press and a pull eg horizontal rows.
Then do a vertical push eg shoulder press and vertical pull eg lateral pull down.
Finally, do legs - a big compound movement like leg press or hip thrust and, if you can be bothered, leg curl and leg extension.
Try to do at least 3 sets of each, aim for 5 sets if you have time/energy. You should be aiming to lift a weight that you can do between 6-12 reps of and the last few reps should be HARD. If you're comfortably doing 15 reps, you're not lifting enough.
Make sure to rest for at least 3 minutes between sets, ideally 5 mins if you're not too pushed for time.
If you want to split your workouts, you can do push/pull/legs over 3 days. I find this means I can get more done for each but if I do all in one day, it's a good cardio workout too.
Do a warm up set for each if you're inclined to, it can help avoid injury. Most important thing is consistency.
I'm not a fella but this will work. |
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