40 total reps per exercise If I reach 12 reps on the first set, I'll increase weight After the first set, I rest only long enough to hit 3-5 reps on the next set
DAY A:
front squats
underhand pulldowns
slight incline bench
wide seated rows
nordic curls
hammer curls
tricep pressdown
standing calf raise
dumbbell shrugs
DAY B:
romanian deadlift
lat pulldown
dips
dumbbell row
back squat
reverse curl
overhead tricep extension
standing calf raise
lateral dumbbell raise
I also have some forearm work each day. If you do something like this workout, alter the exercises for the equipment that's available to you.
Also, don't kill yourself starting out. Start with fewer exercises and/or lower weight, taking your ego out of it so you're not ungodly sore in the beginning until you're used to your workouts.
Lifting is a marathon, not a sprint. Increase weight slowly workout-by-workout so your tendons don't get hammered, stretch after workouts, warm up properly, prevent further complications down the road.
40 total reps per exercise
If I reach 12 reps on the first set, I'll increase weight
After the first set, I rest only long enough to hit 3-5 reps on the next set
DAY A:
DAY B:
I also have some forearm work each day. If you do something like this workout, alter the exercises for the equipment that's available to you.
Also, don't kill yourself starting out. Start with fewer exercises and/or lower weight, taking your ego out of it so you're not ungodly sore in the beginning until you're used to your workouts.
Lifting is a marathon, not a sprint. Increase weight slowly workout-by-workout so your tendons don't get hammered, stretch after workouts, warm up properly, prevent further complications down the road.