If you don't already have a muscle building exercise, this will become your new workout plan. Expect to do this three days a week. No excuses.
Beginners start here: http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
Workout A
Squats
3 sets of 8-10 reps.
2 minutes rest between sets.
Bench Press
3 sets of 8-10 reps.
2 minutes rest between sets.
Rows
3 sets of 8-10 reps.
2 minutes rest between sets.
Workout B
Deadlifts
3 sets of 8-10 reps.
2 minutes rest between sets.
Pull-Ups (or Lat Pull-Downs)
3 sets of 8-10 reps.
2 minutes rest between sets.
Overhead Shoulder Press
3 sets of 8-10 reps.
2 minutes rest between sets.
Required reading
Before the end of this week, you must obtain a copy of The Manipulated Man by Esther Vilar It's available on Amazon. There's a free pdf floating around somewhere too if you're good at google.
Do these things.
If anybody has other workout plans they want to share, please do so here.
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