Here's my plan. I just got me a gym membership and I'm gonna work out 3 days on 1 day off and repeat. I've only worked out my chest day but here's what I figured out. Help me out with the order and removal and adding of excercises:
Flat Barbell Bench Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps
Low Incline Barbell Press : 2 x 6-8 reps
Narrow Grip bench Press : 2 x 6-8
Barbell Extensions: 2x6-8
Cable Press Downs 2 x 6, 10
I also have a diet question. I plan on eating 2500+ calories a day. What's a good number to start at and see what happens? I'm at 9.6% bf atm and about 150 if it matters. Also, what should I eat before and after a workout? I know after I'm supposed to eat plenty of protein and carbs, but can someone help me out here? Sorry, I know these questions are asked about 20 times a day. Also, what warming up should i do? I'll do some stretching but should i like jog for a bit or something? I'm really looking to SERIOUSLY get into lifting, and I have alot of spare time on my hands. Let me know about stuff and whatnot.