Originally Posted by
dannyblackpool
Ive no idea what to do, Started with 10 mins on bike,rower,treadmill on med resistance/effort (7ish of of 12) then on various weight machines started with 25kg and 3 sets of 12 reps...
Anyone do me a program? or point me in the direction of one?
Thanks
IMO, the most important thing is to formulate 3 main weights workouts around the 3 main compound movements - Bench Press, Deadlift and Squats.
Day 1 - Bench
Day 2 - Squat
Day 3 - Deadlift
On each day hit 2 muscle groups, e.g. chest/tris, back/bi's, legs/shoulders. Ensuring on chest day you bench press, on back day you deadlift and on leg day you squat.
That'd be my main advice.
Fit in 2/3 hours of cardio roundabout that too.