| Comment | I'd disagree with the top comment about just go through the motions at first and essentially work without a programme.
People are significantly more likely to remain working out if they have a programme and they will also see better results.
Do this programme 3 times a week:
Mon (A) - Wed (B) - Fri (A)
then
Mon (B) - Wed (A) - Fri (B)
**Workout A**
* 3×8 Barbell Rows (start with 20kg bar)
* 3×8 Bench Press (start with 20kg bar)
* 3×8 Squats (start with 20kg bar)
**Workout B**
* 3×5+ Chinups (or equivalent)
* 3×5+ Overhead Press (start with 10kg bar)
* 3×5+ Deadlifts (start with 20kg bar)
Once you've done this for a month solid, message me and I'll give you a modified version for your next phase |
|---|