>>114582
always worth a try
>>114578
I'll be glad to help you out more, but first I must say that you should finish the book first and do the thing mentioned in the book. Maybe then do this >>114582 and/or get help from a professional or something. You must decide for yourself if you really want to lift, push and pull heavy weights in machines or even more dangerous, freeweight barbells or dumbells. It can be very dangerous, even deadly if the demon that is with you decided to take control of you in the moment of heavy lifting. Think about that.
Anyway here is some basic suggested program, approved by me. This resulted from lots of personal research and experiement by myself and also watching lots of lifting videos. If you don't know some of the exercises you can always search them up on the internet. I always do 4x10 with medium weight, that means I do 4 sets with so much weight that I can get 10 reps out. If 10 reps are too easy, I raise the weight. If 10 reps are too hard, I lower the weight. Feel free to do 3x20 with less weight or 5x5 with lots of weight, whatever you like. It's all about what fits you best after all.
>monday:
Chest: Bench press, dips, cable flies and inclined dumbell press.
Abs: Leg raises and negative(or normal) crunshes.
>tuesday:
Back: Deadlifts, sitting cable rows or standing barbell rows, pull-ups, lat-pulldown machine, lower back extensions.
Rear delts: reverse butterfly machine, reverse standing dumbell flies
>wednesday rest
>thursday:
legs: squats, legpress, lunges, calve raises, maybe some leg machines if you like
neck: shrugs with barbell or dumbells
>friday:
bizep: dumbell hammer curls, barbell curls
trizep: cable pulldown, skullcrusher
shoulder: barbell overhead press, straight arm shoulder flies
>saturday rest
>sunday rest
this is the most basic, most effective training I could come up with. It has all the necessary movements and exercises included to become strong, fit and healthy.
here the whole body program:
>monday:
Deadlifts, squats, benchpress, overhead press, rows
>wednesday:
dips, pull-ups, lower back extension, crunches, lunges
>friday: (same as monday)
deadlifts, squats, bench press, overhead press, rows.