whats up

Hey everybody. My names Brent and i'm 24 years old. Like most people, i happened to stubble upon this forum by chance and am very glad that i did. I've been soaking up information like a sponge the past few days. There's alot of things i've learned and I hope to learn more. Anyone have any workout plans they might want to share for newbie? thanks.

hey man welcome to DB. heres a very basic routine that works just about every muslce. you can move around the days you work each muscle group. but only work each group once a week.

Do 3 sets of each exercise. about 10-12 reps for legs and 8 reps for everything else. you can do abs whenever you want once or twice a week.

Monday
chest
incline bench
flat bench
flies
decline bench

Tuesday
triceps
close grip bench press
over head extensions
skull crushers
pushdowns

biceps
standing barbell curl
preacher curl
alternating dumbell curl
reverse curl (forearms)


Wednesday
legs
sitting calf raises
standing calf raises
squats
legpress
leg extensions
leg curls

Thursday
back
deadlifts
t bar rows
close grip cable rows
wide grip pull downs
close grip pull downs

Friday
shoulders
sitting dumbell press
side raises
bent over rear raises
upright rows

traps
barbell shrugs
dumbell shrugs

Weekend
off

you can also do something like this

monday-chest/bis
tuesday-tris/legs
wednesday-back/shoulders/traps
thursday off
friday- off
weekends-off



theres a million combinations but you will need to pick one that best fits you schedule. hope this helps a little.