I'm not going to post a new workout because there are already plenty posted here on this site for you to try. I suggest compound movements for the most part. These are exersizes that work more than one bady part at once. Eg. Bench press: delts, tris, chest, abdominals. These exersizes also allow you to use more weight. I like to go by the theory "more weight=more hypertrophy". Stick mainly to these exersizes right now,
Bench press
Incline bench press
Military press
Chinups
Squats
Deadlifts
Dips
Try to keep the rep range at around 8-12.
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Scott
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