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Need a good newbie work out plan

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J

JumBie

Golden Member
It's been a while since I worked out for real. I'm about 15lbs shy of my goal weight, and I thought, I could use some toning. I never really worked out seriously for any long period of time, so I'm hoping for some kinda "newbie" gains that everyone talks about. Does anyone know a good weekly workout plan that I should follow, that will include chest, back arms, etc... I have a workout bench a ton of bars, and a ton of weights. I'd appreciate any help I can get, thanks.
 
I've followed this guide and always found it was effective for beginners or people who haven't lifted in a while. Read post #2 to get an idea on what it's about and #3 for the start of the program itself. I use a modified version of the program that uses the pendlay row instead of the power clean.

If you like it and plan on using the program, I highly recommend reading the rest of the information listed there. Programming and nutrition some more very good info as well as how to go about your lift weight progression and how/when to add additional exercises as you progress. And then of course it has some great info and video links (some work, some don't) on how to do each of the lifts if you don't know how.
 
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Awesome resource, I wish someone would have pointed me to that guide a few years ago. There is also strong lifts that is a little more volume but a similar routine, it may burn you out quicker but some people (me) like more volume.
 
that close to your goal weight is more difficult to lose weight...im about that far off as well. Im finding that the answer to getting the last pounds off isnt in my exercise regimen, its in the diet...which im lazy on right now.

Next week im going to start a low carb hybrid diet i saw on youtube from Eliot Hulse. He laid out 2 days of low carb + high protien + high fat, 1 fast day, 2 days of low carb high protien, followed by 2 days of 'reloading' complex carbs. Im going to try it out and see how it works for me.
 
It also sounds like you haven't been lifting at all to get to where you are now goal-wise. Adding in weight lifting in addition to a proper diet could push you closer to your goal as muscle burns fat/cals faster. So more muscle = faster metabolism.
 
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