BennyOZ

Hey,

Im new to the sport and I was wondering if anyone would be kind enough to suggest a simple training routine and diet tips to get me started. I am not aiming to be huge just after a well defined chest stomach, back and shoulders.

I am 21, 5'10 and 154lbs I find it very hard to put on weight and have been within a pound or two of the same weight regardless of what I eat. Im not sure of my body fat percentage nor do I know how to measure it.

I live in a rural area of Australia and cant get to a gym regularly due to large distances between towns. I have around 30 minutes a day to workout and I have the following equipment:

Free weights (I dont have a bench atm, I have another small bar)


System ( I dont now how helpful these things are but its all I have access to)


Cheers for the help

butterfly

You've come to the right place! There are bunches of peeps here that know there stuff and I'm sure a few of the guys will point you in the right direction in no time!

Good luck!!!

~Ann
We must teach our children to dream with their eyes open.
-Harry Edwards

MeanCuts

First of all don't worry about bf if your trying to gain weight.Post your diet and goals in the diet forum and plenty of people their will help ya on that.Believe it or not you got plenty of E.Q to start working out with.Looks like(hard to see in pic) that you got a fly machine(for chest),a pully for lat pulldowns(back) and tri's(backarm),and leg extension.There could be more on the machine;My eyes aren't the greatest.Here's a cool site that'll give you a basic idea of what can be done with your e.q.
http://www.peterboroughrowing.ca/rowers/weights/
Remember you can substitute your EQ a lot of times,like using your strait bar instead of the dumbells for the shoulder press
I'd try them out and find what exercises seem to work best for you and then design a workout routine

Mudge

I was looking around trying to find where he talked about EQ heh... I get it now.

Weight gain comes from food, thats one thing to remember. The problem is of course it has to be the right kind of food, and not too much too soon lest you get fat, and thats where the training comes in. If you search/browse around you should find some nice ideas hopefully...

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When I let go of what I am, I become what I might be. Lao-Tzu
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