In drug treatment need staring routine

[Rcherry69]

Hey all...

I am in a drug treatment centre for my addictions to Narcotics,,,

I have now been given permision to start working out..

It has been 15 years since I have touched a weight...

Can someone please give me a routine for beginers.... I am a construction worker so i am used to hard work...

I am 5'8 190 and am fattening up in the treatment centre,,,

I am sorry I don't have time to search through past threads since my internet time is strictly limited

Anyhelp would be greatly appreciated
Thank-you

Robert

 

[SouthernLord]

What kind of equipment do you have access to?

Pull ups, push ups, lunges, body weight squats can take you a long way and help to build up a base to expand upon with weights. You can do these every single day too.

 

[Rcherry69]

I have access to the ymca. They give us a membership to the gym while in treatment

 

[bgbay]

Starting Strength. Never mind anything else, do it for 6 weeks. Keep a log on your progress, I promise you won't be disapointed.

 

[stevesmi]

good split that you can mold is:

day 1. pushing exercises (anything where you are pushing) it can be pushups, bench press, machines where you are pushing, militaries, etc etc. pushing out and up.

day 2. pulling exercises (anything where you are pulling) pullups, pull downs, bicep curls, etc etc

day 3. LEGS (anything where you are working out your quads, hammies, calves) squats, deadlifts, calf raises, leg press and pulls.

day 4. cardio.. jogging, walking. (elliptical sucks) you can even incorporate cardio days into your first 3 splits if you want.. i like to do cardio on my leg days which might be overkill for a newb.

each workout should be 1 hour. start out with the large exercises first. mix things up and make them fun.

try working out atleast EOD and you will do great.

 

[red head]

aint lifted for 15 years your a begginer so as said starting strength or sl 5x5

 

[CoBra666]

This routine is Mark Rippetoe’s variation of Bill Starr’s 5x5.

Large muscle gains in six months are possible for a well fed lifter as well as massive strength gains in the major lifts.

The Routine:-

Workout A

3x5 Squat
3x5 Bench Press
3x5 Deadlift / Power Clean 5x3, alternate every workout ''A''

Workout B

3x5 Squat
3x5 Incline Bench Press / Military Press, alternate every workout “B”
3x5 Chin-ups / Lat Pull Downs, alternate every workout “B”
3x8 Weighted Hyperextensions / Good Mornings

How to Warm-up?

Warm up using several sets before doing the 3 work sets. If you're using 175, for example, it would look like this:

Warm up sets

2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155

Work sets

3x5x175

What is the frequency of training?

You alternate workout A and B, 3 non-consecutive days per week. So you might do:

Week 1
M – Workout A
W – Workout B
F – Workout A Week 2
M – Workout B
W – Workout A
F – Workout B

What about load progression?

Add weight to the bar whenever possible. If you're very new to lifting weights, or if most of your lifting has focused on curls and other isolation movements, you'll probably be able to add some weight each workout. You will probably be able to increase the weights by 5-10 kgs each time in the Squat and Deadlift, and about 5 kgs in the other three lifts.

Is it possible to add direct arm-work into the program?

It's fine to add some assistance work such as Abdominals, Hyperextensions, or maybe some direct Biceps and Triceps work, but don't overdo it. For direct arm work, 3 sets of 8 of one lift for each muscle at the end of your last workout of the week will be plenty. Your arms are getting hit hard all week on this routine, so you don't want to blast them with iso stuff as well.

It is more advisable however to add exercises such as Chin-ups (with varied grips) and Parallel Bar Dips for better arm growth. Your arms may not be very strong by doing this, but they will definitely become big.