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16 Nov 2004

Need gym advice.
Hi I just started going to gym, about 2 or 3 times a week,
I dn't know what exercises to do.
I also run abot twice a week.
I weigh 74.5kg, am 180cm tall, 23 y old.
Would like to lose flab aroun waist, under chin etc, and gain muscle pecs, six pack, arms.
1) WHAT EXERCISES ARE BEST?
2) WHAT SUPPLEMENTS SHOULD I TAKE?
Am currently using creatine, and Bio Slim Fat Attack (Bio burn and Bio Block).
Answer 359 views
Expert
Bodybuilding
body building

01 Jan 0001

Novice,

Here's a program you can follow:

___________________________________________________
BEGINNER’S GYM PROGRAM

Day 1 & 4 (Mon & Thurs)
Chest:
DB/BB bench press – 5 sets of 12, 10, 8, 6, 12
SS
DB flys – 1 set of 12 reps

Shoulders:
Seated DB press – 5 sets of 12, 10, 8, 6, 12
SS
DB lateral raises – 1 set of 12 reps

Triceps:
Seated overhead DB extension – 5 sets of 12, 10, 8, 6, 12
SS
Tricep press down – 1 set of 12 reps

Abs:
Crunches – 3 sets of 15 or max
Hanging leg raises – 3 sets of 15 or max

Day 2 & 5 (Tues & Fri)
Biceps:
Seated alt DB curls – 5 sets of 12, 10, 8, 6, 12
SS
Standing EZ bar curls – 1 set of 12 reps

Back:
Lat pull down – 5 sets of 12, 10, 8, 6, 12
SS
T-Bar rows – 1 set of 12 reps

Legs:
Quads:
Leg press 5 sets of 12, 10, 8, 6, 12

Hamstrings:
Leg curls 5 sets of 12, 10, 8, 6, 12

Calves:
Standing calf raises 5 sets of 15, 12, 10, 8, 15


Cardio Program (20 mins)-Optional for later (Wed & Sat)

Cycling:

• Start on level 4 for two minutes
• Move up to level 5 minute 3
• “ “ “ 6 “ 4
• “ “ “ 7 “ 5
• “ “ “ 8 “ 6
• Back to level 5 minute 7
• Move up to level 6 minute 8
• Repeat this process another 3 times
• The last 2 minutes take it down to level 3 and ride relaxed for those two minutes
• This should give you a total of 20 minutes of cardio
___________________________________________________________

Try it and see how it goes.

Keep well,

Conrad Booysen-Biokineticist
The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical examination, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.
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