In your first 3 week’s you’ll be going to the gym 3 time’s a week! Trust me you’re gonna need the rest day, don’t worry even if your limb’s feels like falling off, you’re not dying.
First of all when you join a gym it’s not about checking out the hot girls and boys, you’re there for a reason, it can be to lose weight or become strong!! And with strength comes an amazing body, and remember it’s always best to start gym on a Monday.
On your first day of training, You’re gonna be starting with chest. (don’t forget to warm up) remember it’s okay to ask for help.
I’m gonna walk you through the workout you should be doing;
Monday is a chest and triceps day:
-bench press 3set 12rep.
-Dumbbell press 3set 10rep.
-Cable fly 2-3sets 10rep.
-Finish off with 20 push-ups.
Triceps:
-Rope triceps pushdown 3sets 15rep.
-Overhead tricep extension 3sets 10rep
Wednesday: legs day,
-Leg extension 4sets 10-15 reps.
-Leg-press 3set 12rep.
-Squats 5set 10reps.
-Finish of with body weight lunges
Friday is a biceps and back day;
-Pull ups 3sets 10rep.
– Pull-down 3set 12rep.
-Light weight deadlift 3set 10rep.
-Military press 2sets 10reps
Biceps:
-Dumbbell curls 4sets 10rep
-Barbell press 3set 10rep(that’s a killer)
-Chin ups 2sets 5-10 rep
These are the foundation of all gym workouts and remember results takes time, for a newbie it can take 2-3 month’s to see really good progress, and if you have ideas about using steroids I suggest you don’t, using steroids at an early age can have long term side effects and can cause erreversible damage for some temporary muscle gain “if” not used properly. I suggest you don’t use it if you’re in your teens up to 30 years of age, at least not yet and consult your physician before taking it.
Supplements
For lean muscle and maximum muscle gain I recommend Dark matter from MHP;
why i recommend this brand of protein powder it’s because I saw faster muscle gain and fat loss than any other protein powder, the taste is really good but the blend is abit thick.
That’s from my experience, you’ll have to experiment and see what works best for you. Here is list of supplements that’s a must;
Important supplements:
-protein powder ( not to replace food, just to help more with muscle recovery and muscle mass).
-Creatine monohydrate will increase strength and energy.
-amino energy will help with protein synthesis and bring out more energy from you when you’re working out= less fatigue and more energy.
Protein that I can guarantee will do wonders apart from Dark matter.
1.gold standard whey, it dissolves fast and has a fast absorption but it can be abit costly.
2. Casine protein is a must, it has a slow release so it’s best use at night 1-2 hrs before bed time, it’s really good.
3. Carnivore is a beef protein it taste like shit but the effect is definitely good, it has no fat in it and it’s best use when cutting.
For dairy free supplements I suggest you check a plant based protein like organifi, it’s really good but personally I find whey to work best.
For an overweight person I wouldn’t suggest using protein unless you weight 80kg or below that way you can burn fat faster and gain more muscles; for more details, read my other blog “stages of weight loss” but I can recommend a supplement that can really shed fat like crazy, that is if you don’t have high or low blood pressure problem, it has a high concentration of caffeine in it.
Leave a like and comment, thank you for reading.
fitness maniac 