Hey i jsut registered and this is my first post =)
I just got a new job that has a huge gym with top notch equipment that is free to use for all employees and i decided to take advantage of it. However i dont know anything about working out. I am in pretty good shape because i have always been into physical labor.
I am 6 foot tall, and 201.5 lbs, maybe a small gut but not very much of one. There are some guys where i work that use the gym and they are really big guys but they openly admit to using steroids and/or anything else that they can inject into their body to help them get bigger. I have did some research and have found a routine that i have been doing for the past 2 weeks and would like to know if it is a good starting routine or not. This routine has made me sore but not everly exhausted. btw i found the basis for this routine on shawn rays website.
it is as follow...
(every exercise is with as heavy of wieght as i am able to do to
full rep count)
back 12 sets total of 8 reps, rows, pulldowns
forearms 9 sets total of 8 reps, reverse curls, foreare curls
biceps 9 sets total of 8 reps dumbbell curls, barbell curls, cable
traps - shrugs 9 sets 8 reps
crunches, sideways bends?
thighs 12 sets of 8 reps, squats, leg ext's
calves - calf raises 9 sets 15 reps
Chest 12 sets total, reps 12 - 4 (pyrmid) Benches, flys
triceps 9 sets 8 reps, french curl, pulldowns(machine), kickbacks
deltoids 9 sets 8 reps military press, side raises
Sat and Sun off
I hope i did not write that too messy. As you can see i am hitting one body part 1 once a week and i have given myslef plenty of rest inbetween. I just do not want to to this the whole time and it now be a very good workout.
Second question is what good supplement could i take to help my body in the healing process so i am sure that i am good to go for the next workout. I have been told not to work one body part more than once a week which is a reall bummer because i want to be lifting weights everyday now :\
thanks and i really hope someone helps me because that took a long time to write ( i am a slow typist ;p)