Hey, iv recently been cleared to workout and seemed like this would be a good time to start working out. Since im no longer in HS and no extra activities.
For workout after reading some post I found that.
Quote
Monday - Chest + abs
Tuesday - Back + abs
Wednesday - Legs
Thursday - Shoulders + abs
Friday - Arms + abs
Saturday - REST
Sunday - REST
This 5 day routine is the best for gaining size and strength while giving all muscle groups plenty of time to rest.
Some great exercises for each muscle group include -
Chest - Bench Press, Incline Bench Press, Decline Bench Press, Dumbell Flies, Cable Flies, Wide Chest Press/Board Press, Pec Deck, and Pushups.
Back - Deadlifts, Good-Mornings, Dumbell Rows, Barbell Rows, Cable Rows, Lower Back Extensions, Lat Pulldowns, Close-Grip Pulldowns, and Pullups
Legs - Squats, Leg-Press, Leg Extensions, Leg Curls, Standing Calf Raises, Seated Calf Raises, Leg Lunges, HackSquats, Hip Abduction and Hip Adduction.
Shoulders - Military Press, Dumbell Shoulder Press, Arnold Presses, Front dumbell Raises, Lateral dumbell Raises, Dumbell Shrugs, Barbell Shrugs, Behind-the-neck presses.
Arms - EZ Bar Curls, dumbell curls, concentration curls, cable curls, hammer curls, tricep pulldowns, machine dips, tricep kickbacks, and skullcrushers.
Abs - V-crunches, situps, leg raises, alternating crunches, and knee-lifts.
Would be the best workout plan for me.
For a diet, I find it hard as I am in college all day and some meals may need to be modified.
The reason I couldnt find a diet is that over the summer as previously posted my Jaw was wired shut and food was no an option.
So my metabolism is not up to where it used to be and i need to be worked into eating more. I was reading bulking was followed by cutting(if read correcly) but, I lost quite a bit of weight since no food.
The sentence above this may be wrong , it whats i gathered from searching around.