Originally posted by Got Boost?
Would you like to type out the book that would be necessary to fully answer such a broad question?
Sure, his post was broad, but you should know enough to figure out he's a newbie and just looking for something to get started. He can do some research and figure out what changes he should make to his workout after he feels comfortable doing what I posted, should he feel like doing so.
Stick to the core movements for the next 8 weeks.
Do 2 core excercises for each body part. Work on getting the form down. do 4 sets of 6-8. You can change this as you get better and stronger at this.
Chest - Flat bench, Flys, Incline - pick 2. .
Legs - Squats and Deadlifts
Back - Wide Lat pull downs, Rows (machine, unless you know how to do barbell rows)
Tris - Kickbacks , narrow grip bench press
Bis - Preacher curl, standing dumbbell / barbell curls
Calves/hamstrings - Leg extensions, Leg curls
Chest and Back on Day 1.
Rest on day 2.
Calves / hamstrings and Legs on Day 3
Rest on day 4.
Tri's and Bi's on day 5
Rest on day 6
Then, based on how you feel (sore or not) either rest on day 7 or start over with Day 1.
Thats some pretty simple stuff, really. And look at that. Not even the intro to a book. I'd rather take a few minutes out of my life than just give someone some vague information that gets them no where closer than they started at by posting.
He also needs to be taking in some serious calories and protein. To build mass you have to be eating enough to add on and keep it on. But thats another post. Do some searches on my username in Pumpin' Iron. I have a long post I wrote a while back that detailed what it takes when dieting and formula's and shit. It should be well worth the read to quite a few of you, seeing as how a lot of you still ask the same questions over and over.