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TOTAL NEWBIE - Needs Definitions for EXERCISES - PLEASE!!!

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  1. #1
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    TOTAL NEWBIE - Needs Definitions for EXERCISES - PLEASE!!!

    Below is a workout that was suggested I should try, the problem is I dont know what the particular exercises stand for, eg whats a FLAT BB? etc? If you could help with this it is much appreciated. the sites like menshealth.com contain some info on the exercises is it possible for u to relate the workout to there pics??

    Also anyone got an example DIET which would contain enough protein etc to start me off? I think its very important I get this sorted out. As well as the gym which will be 4 times a week and football for an hour 2 times anything else needed?

    I checked supplements and will be taking to start a protein drink (do you do this daily? even on days off) and a multi vitamin supplement. When should the protein supplement be taken as well? (its 20g of protein) Morning? B4 workout when?


    Monday: Chest/abs
    Flat BB or DB bench 3 x 6-8
    Decline BB or DB bench 3 x 6-8 (you could also do dips)
    Incline DB Flies 3 x 8-10
    Hanging leg or knee raise 2 x 10-15
    Crunches 2 x 10-15

    Tuesday: Legs
    Squats 3 x 8-10 (keep the reps higher and the weight low till you get the hang of them)
    Leg Press 3 x 6-8
    Leg ext super set with leg curls 2 x 8-10
    Seated calf raise SS with standing calf raise 3 x 10-12

    Wednesday: rest

    Thursday: Shoulders/ Arms
    military press 3 x 6-8
    Standing side raise Super set with bent over side raise 2 x 8-10
    Narrow grip bench SS with BB curl 2 x 6-8
    Cable push down SS with DB curls 2 x 6-8
    Overhead ext. SS with Hammer curls 2 x 6-8

    Friday: Back/Traps
    Pullups or pulldown 4 sets using diffrent grips 6-8 rep
    Deadlifts 3 x 8-10 reps till your use to them 6-8 after
    DB rows or BB rows 3 x 8-10
    BB shrugs super set with Db shrugs 3 x 8-10

  2. #2
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    come on guys

  3. #3
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    BB = Barbell
    DB = Dumbbell

    You should consume 1 gram of protein per pound of bodyweight.

    The work-out looks fine.

    Let's see a daily sample of what you currently eat.


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  4. #4
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    My current diet is shit, its talked about here:

    http://www.ironmagazineforums.com/sh...&threadid=6421

    I want someone if possible to give me there daily diet so i have a good framework to go from also I still dont understand the exercises?

  5. #5
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    Here's a link to a site that has video's of how to do exercises and what they are for:
    http://www.exrx.net/Lists/Directory.html
    Cool

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    ive been eating big ass bowl of oatmeal some mixed fruit out of the can eggs and toast and about 1-2 cans of tuna for lunch on bread and for dinner 1-2 pieces of bonless chiken breast with beans or corn or somthing...somtimes eat mroe oatmeal as snacks
    LittLe FraNk

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    Can an EXPERIENCED guy/gal who knows what to eat please tell me when and how


    eg breakfast - eat this
    dinner - eat this

    etc PLEASE

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    You may want to post on the nutrition board as well as checking out peoples diaries for some diet ideas.
    Cool

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    Originally posted by Darren B
    Can an EXPERIENCED guy/gal who knows what to eat please tell me when and how


    eg breakfast - eat this
    dinner - eat this

    etc PLEASE
    It has nothing to do with a experienced person.

    The reason you're not getting much for responses is because you're asking us to create a diet for you. Generally on forums like these we just answer questions and try to help. You're asking for us to be your personal trainers and give you custom diet & training plans.

    Go into the diet forum and look around, you need to do a little work here and find the answers. Many diets have been posted and critiqued. If you want personal attention and a custom diet & training routine you should look into hring a PT.


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  10. #10
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    k good poitn sorry i will get together a diet and u can critique

  11. #11
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    lolool AHAHH prince is great..
    LittLe FraNk

  12. #12
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    Originally posted by Prince
    BB = Barbell
    DB = Dumbbell

    You should consume 1 gram of protein per pound of bodyweight.

    The work-out looks fine.

    Let's see a daily sample of what you currently eat.
    so i should eat 145 g of protein per day... 1g per lb of my body weight
    ??
    LittLe FraNk

  13. #13
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    Hey Scotty,
    Thanks a bunch for that link. I was on that site once and forgot the address. Couldn't find it since. Sonny
    *********
    * Sonny B *
    * ********
    Stupidity is indestructible.

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