I started bodybuilding but I dint know the exercise step, I would like you to help me

[antonyhop]

I want to know that how to exercise I made gym at home but I don?t know what to do first. If someone is providing me the photo chart for exercise step-by-step please.
Thanks in advance.

[kyokushin1]

So you set up a home gym and have no idea what to do with it?

What kind of equipment do you have?

[Mike-311]

This is basically how I started out. other guys will have other maybe better programmes, but this one was a good beginning for me to start out.

Day 1

Chest/Shoulders

Always Stretch

Bench press 15,10,10 reps
Incline Bench press 15,10,10 reps
Decline Bench press 15,10,10 reps

REST

Seated D/bell shoulder press 10,10,10 reps
Standing Barbell shoulder press 10,10,10 reps
__________________________________________________ ______________

Day 2

Back/Arms

Bent over rows 10,12,12,12 reps
Dumbell row 12,12,12 reps each arm
Shrugs (traps) 15,15,15

REST


Standing Barbell Curl 15,15,15 reps
Alt Dumbell Curl 12,12,12 reps each arm
Tricep Kick backs 10,10,10 reps each arm
Dumbell behind neck 10,10,10 reps each arm
Alt Forearm Dumbell curls 15,12,12 reps each arm

__________________________________________________ _______________

Day 3

LEGS/Abs

Leg extensions 12,12,12 reps
Leg curls 10,10,10 reps
Calve raises 15,15,15,15 reps

REST

Sit ups 10,15,20,20,
__________________________________________________ _______________

Adjust weight according to you ability to complete the repetitions, but heavy enough to have to use maximum effort at the end of each set of reps to finish last 2 or 3 reps.
Drink water
Always stretch before and after working out.
you may have to look up exercise definitions if you dont know what some of these exercises look like.

ENJOY

[antonyhop]

I want to know that how to exercise I made gym at home but I don?t know what to do first. If someone is providing me the photo chart for exercise

Thanks in advance.

[antonyhop]

So you set up a home gym and have no idea what to do with it?

What kind of equipment do you have?

I have benched presses, push-ups,shoulder presses and dumbbells

[DoubleWide]

http://www.exrx.net/Lists/Directory.html
http://www.bodybuilding.com/fun/exercises.htm

[antonyhop]

This is basically how I started out. other guys will have other maybe better programmes, but this one was a good beginning for me to start out.

Day 1

Chest/Shoulders

Always Stretch

Bench press 15,10,10 reps
Incline Bench press 15,10,10 reps
Decline Bench press 15,10,10 reps

REST

Seated D/bell shoulder press 10,10,10 reps
Standing Barbell shoulder press 10,10,10 reps
__________________________________________________ ______________

Day 2

Back/Arms

Bent over rows 10,12,12,12 reps
Dumbell row 12,12,12 reps each arm
Shrugs (traps) 15,15,15

REST


Standing Barbell Curl 15,15,15 reps
Alt Dumbell Curl 12,12,12 reps each arm
Tricep Kick backs 10,10,10 reps each arm
Dumbell behind neck 10,10,10 reps each arm
Alt Forearm Dumbell curls 15,12,12 reps each arm

__________________________________________________ _______________

Day 3

LEGS/Abs

Leg extensions 12,12,12 reps
Leg curls 10,10,10 reps
Calve raises 15,15,15,15 reps

REST

Sit ups 10,15,20,20,
__________________________________________________ _______________

Adjust weight according to you ability to complete the repetitions, but heavy enough to have to use maximum effort at the end of each set of reps to finish last 2 or 3 reps.
Drink water
Always stretch before and after working out.
you may have to look up exercise definitions if you dont know what some of these exercises look like.

ENJOY

Thanks for your replay
-----------------------------------------

[antonyhop]

Thanks for your all replies .

[antonyhop]

http://www.exrx.net/Lists/Directory.html
http://www.bodybuilding.com/fun/exercises.htm

Thanks.

[antonyhop]

Does running early morning help tone and tighten abs.

[bassing68]

This is basically how I started out. other guys will have other maybe better programmes, but this one was a good beginning for me to start out.

Day 1

Chest/Shoulders

Always Stretch

Bench press 15,10,10 reps
Incline Bench press 15,10,10 reps
Decline Bench press 15,10,10 reps

REST

Seated D/bell shoulder press 10,10,10 reps
Standing Barbell shoulder press 10,10,10 reps
__________________________________________________ ______________

Day 2

Back/Arms

Bent over rows 10,12,12,12 reps
Dumbell row 12,12,12 reps each arm
Shrugs (traps) 15,15,15

REST


Standing Barbell Curl 15,15,15 reps
Alt Dumbell Curl 12,12,12 reps each arm
Tricep Kick backs 10,10,10 reps each arm
Dumbell behind neck 10,10,10 reps each arm
Alt Forearm Dumbell curls 15,12,12 reps each arm

__________________________________________________ _______________

Day 3

LEGS/Abs

Leg extensions 12,12,12 reps
Leg curls 10,10,10 reps
Calve raises 15,15,15,15 reps

REST

Sit ups 10,15,20,20,
__________________________________________________ _______________

Adjust weight according to you ability to complete the repetitions, but heavy enough to have to use maximum effort at the end of each set of reps to finish last 2 or 3 reps.
Drink water
Always stretch before and after working out.
you may have to look up exercise definitions if you dont know what some of these exercises look like.

ENJOY

If you just started you might wanna start with a strength program like Bill Stars 3x5 or madcows 5x5. Look at you bench press...You are doing 95 reps. The only way you can do that is if they are way too light.

[DEVzzz]

Troll!

[blkbelt42]

reading and the search function are your friend.

[antonyhop]

I have been working out for about two months now, and have shown amazing results in all parts of my body except my abs. How do I define my abs? And how do I burn fat and gain muscle?
cancer treatment

[bassing68]

I have been working out for about two months now, and have shown amazing results in all parts of my body except my abs. How do I define my abs? And how do I burn fat and gain muscle?
cancer treatment

Diet and weight training.

[antonyhop]

What is the best way to exercise? Morning or evening?
cancer treatment

[bassing68]

What is the best way to exercise? Morning or evening?
cancer treatment

Depends on your schedule.

[microrahsheen]

It's also gonna depend on what type of cancer treatment you're using...

[antonyhop]

reading and the search function are your friend.

Thanks for your information.

[antonyhop]

Depends on your schedule.

I think morning exercise gives more energy than evening exercise. Doing exercise in evening you will burn more calories and you ate that day.
cancer treatment

[Richie_Awesome]

Morning or evening: Go when is best for you.

Abs: Lost body fat to see them. You can hypertrophy them, but not by a large amount.

[Richie_Awesome]

but if you exercise in the evening, you burn the calories you ate that day. which is the best and why?

Don't worry about that, it doesn't work that way.