This is my friend Anthony son Jay first time lifting weights and I really never wrote a workout routine for any one before. I workout out certain body parts at the same time when I started lifting weights, so I will outline my first routine I did for him here.
What I did is a three day split, meaning I worked out on the first day.
Chest shoulders and triceps. The reason is that when you do chest you encompass your shoulders and triceps. So they are already warm up so I worked these body parts together.
For chest I did flat bench press 3 sets of 10 reps. I would try to increase the weight with every set so the last set is very difficult to do the 10 reps. Next I would do incline bench press this works the top part of my chest. I did the same 3 sets of 10 reps. The last exercise I did for my chest would be flat bench dumbbell flys this is done by grabbing two dumbbells and getting a could stretch at the bottom and when you bring them up to the top squeeze at the top your chest to pump blood into them.
Now my shoulder workout I did behind the neck military presses. Do 4 sets of 10 reps increasing the weight as much every set.
After I would do cable push downs for my triceps.
I am more advanced now these days so I do a lot more exercises now for shoulders triceps and chest, but for you stick with this routine for a few weeks to get your body used to lifting weights. Don’t rush it take your time doing every rep slowly. Balance and form is the most important thing now so you won’t hurt yourself.
The second day or the next time you go to the gym do back and biceps. When you do a back work out you use your biceps so they are already warm up.
If you have a lat pull down machine do 3 sets of 10 pull downs in front bring the bar down close to the top of you chest. This works the width of your back or the lats giving you th V look. My next back exercise I would do bent over barbell rows. The bent over barbell rows can be substituted with a cable row machine if you have one or the other in your gym. This exercise is for the thickness in you back. The safer of the 2 exercises is the cable rows. Do the same 3 set of 10 reps. The last back exercise is upright rows, this works out your traps and upper back as well. You can use a straight barbell or a ez curl bar for this. When doing the exercise bring the bar high to nose level squeezing your traps at the top of the exercise. I guess you noticed most everything is 3 sets of each exercise doing 10 reps. These are the basics latter on you will add or decrease reps depending on the exercise and what you are trying to achieve. Every exercise is the same increase the weight as much as you can every set
The biceps work out should be started with a straight bar barbell curl or a ez curl bar. Do standing 3 sets of 10 reps. Then the last exercise for that day is dumbbell curls do these alternating on arm at a time and when at the top squeeze the blood into your biceps for the pump.
The next day is leg day if you have a smith machine do squats on that it is safer because it has the rails to help guide you and you can set up stoppers in case you fall. Even safer would be leg press machine to do the exercise. The next leg exercise will be leg extensions. These first 2 exercises work the front part of your legs the quads. The next leg exercise for you legs would be leg curls. This works out the back part of your legs or hamstrings. Do your calves the same day as your legs, standing calves raises and seated calves raises.
Do your abs every other workout. So this workout that I am giving you is called a 3 day split meaning you can do this every 3 days rest a day and start the 3 days routine again. You can also train one day skip a day do the next day of the routine and so on. The basic thing you want to do is try and do at least the whole routine every 5 days or 7 days which ever you can fit it in.
I am sorry if this confusing you, I am trying to figure out how to explain this to you in easy terms and expecting you to know how to do the exercises that I am talking about.
First day: chest, shoulders and triceps
Chest
3×10 flat bench
3×10 incline bench
3×10 flat bench dumbbell fly
Shoulders
4×10 military presses
Triceps
3×10 triceps push downs
Second day: back and biceps
Back
3×10 Lat pull downs in front
3×10 barbell or cable rows
3×10 upright rows
Biceps
3×10 standing barbell or ez curl bar curls
3×10 alternating standing dumbbell curls
Third day: legs
3×10 smith machine squats or leg press
3×10 leg extensions
3×10 leg curls
3×10 standing calves raises
3×10 seated calves raises.
Do an ab workout every other workout day.
Find the best exercises for the different body parts on Bodybuilding.com
