Need Advice

quote:

A simple and effective routine for beginners would be:

Monday - Chest/Tri/Delts, 15 sets:
-Flat Bench Press, 3x 10, 8, 6
-Incline Bench Press, 2x 8-10
-Military Press, 3x 8-10
-Lateral Raises, 3x 10-12
-Close-Grip Bench Press, 3x 8-10
-Overhead Tricep Extensions, 1x 8-10

Wednesday - Legs/Abs, 15 sets:
-Squats, 4x 12, 10, 8, 6
-Leg Curls, 3x 8-10
-Calve Raises, 3x 10-12
-Twisting Crunches, 3x ? (You can do any other two ab activities if you want, this is just what I'd feel most comfortable doing)
-Leg Raises, 2x ?

Friday - Back/Bi, 16 sets:
-Deadlifts, 3x 10, 8, 6
-Barbell Rows, 3x 10, 8, 6
-Pull-ups, 3x ?
-Barbell Shrugs, 3x 10-12
-Barbell Curls, 3x 8-10

Some tips:
-Drink 2-3 litres of water per day. And not in one go of course.
-Keep yourself hydrated before every set.
-Try to eat 5-6 meals per day, each with an equal amount of protein, carbohydrates and fats, try to eliminate all refined sugars and saturated fats from that diet, and go easy on the tuna, no more than 2 cans per day as it could lead to mercury poisoning.
-Stretch and do low a very low weight warm-up set before the start of every routine.
-Up the weight as you go along, per set.
-Keep your workout under an hour for a metabolism boost.

BAM!