Recommend me a five exercise workout
Discussion
6 exercises would be better, and, if that's acceptable you should include some kind of shoulder pressing movement and switch to flat bench on chest day.
Day 1. Pull ups, biceps
Day 3. Squats
Day 5. Incline Bench, triceps
The first exercises of each day are 'compound' - so called because more than one muscle group is needed to perform the movement. The compound lifts selected use the highest percentage of total muscle possible.
Incidentally if you want to keep your 10k time then don't go too heavy on squat day! I'd run Sat/Sun if possible.
Day 1. Pull ups, biceps
Day 3. Squats
Day 5. Incline Bench, triceps
The first exercises of each day are 'compound' - so called because more than one muscle group is needed to perform the movement. The compound lifts selected use the highest percentage of total muscle possible.
Incidentally if you want to keep your 10k time then don't go too heavy on squat day! I'd run Sat/Sun if possible.
goldblum said:
6 exercises would be better, and, if that's acceptable you should include some kind of shoulder pressing movement and switch to flat bench on chest day.
Day 1. Pull ups, biceps
Day 3. Squats
Day 5. Incline Bench, triceps
The first exercises of each day are 'compound' - so called because more than one muscle group is needed to perform the movement. The compound lifts selected use the highest percentage of total muscle possible.
Incidentally if you want to keep your 10k time then don't go too heavy on squat day! I'd run Sat/Sun if possible.
"I match your six and raise you seven..."Day 1. Pull ups, biceps
Day 3. Squats
Day 5. Incline Bench, triceps
The first exercises of each day are 'compound' - so called because more than one muscle group is needed to perform the movement. The compound lifts selected use the highest percentage of total muscle possible.
Incidentally if you want to keep your 10k time then don't go too heavy on squat day! I'd run Sat/Sun if possible.
Free weights beat machines all day long so get used to the people grunting and bashing the weights around. The 4 exercises that are a must are bench press (use dumbells as you don't need a spotter), deadlift, squats (no need for spotter if they've got a good power rack) and overhead press. All other exercises should be used to support and compliment these 4. Best advice would also be to leave your ego at the door, lifting lighter weight perfectly is far better than throwing around a big heavy weight, you'll get stronger and bigger faster as you'll use far more of the muscle so ignore what everyone else is lifting.
If you want to grow muscle, you'll also need to have a good look at your diet, you'll want to be consuming high protein diet and eating a little more than you burn each day. You'll put on a bit of fat doing this but if you eat healthily, you'll minimise the fat you do put on.
If you want to grow muscle, you'll also need to have a good look at your diet, you'll want to be consuming high protein diet and eating a little more than you burn each day. You'll put on a bit of fat doing this but if you eat healthily, you'll minimise the fat you do put on.
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