Would like to see what you guys recommend to someone whos never really lifted and or worked out before.

Would need a 7 day routine and some videp if possible.

Also what kind of meal prep?

Anything is helpful

Thanks

up

What are your goals?

Just to be overall healthier and feeling good.

I would say: (in no particular order)

1. Be able to run a mile in 7 mins flat (I am an everyday smoker of 10 years, thats gotta go first I know)
2. Be able to bench @ least 200.
3. 25 pullups with no rest
4. 50 pushups no rest

Just starting off with easy goals I can obtain ofc.

Any criticism, feedback, or advice is encouraged!

This post was edited by Phillyy on Mar 30 2018 10:47pm

you a thiccie?

more like a stickie

Upper lower rest upper lower cardio&yoga rest.

Repeat. Toss in cardio whenever else you have energy. Toss in jogs on rest days.

Focus on compounds vs isolation for best bang for your buck.


Upper(1)

Flat bench
Bent over row
Overhead press
Pull ups or chin ups. If you can't do them use momentum up then static hold the best you can on the way down.

Lower (1)
Back squat
Deadlift
Stiff legged deadlifts or Romanian.

Rest

Do the same two above days. Sub out flat bench or ohp and do Incline dB if you need to spice life up.




This post was edited by SBD on Mar 31 2018 03:43pm

ty will look into this

dont know to many prefixes yet

This is irl, not D2

first things first quit fuckin smoking