*All numbers have been entered as examples

**Working Sets = Current Max weight you can do for 5 reps. 3 x 5 = 3 sets of 5

Use the 5 x 5 system on each exercise.  Do 5 reps with a light weight for a warm-up.  Remember all the weight amounts are just made up, substitute and adjust for your own personal use. Warming up is essential.  You will not necessarily use this set up for each work out, but it gives you an idea.  Add weight and do a second warm-up.  Then add more weight and do 3 sets of 5 repetitions with your working weight.  Later in the program, the working sets will be as heavy as you can manage.  Start out easy and add weight to the bar every week.  The idea is to do a month or so of fairly light workouts.  This will help you to start yourself out without injury.  This will help you work your way into your workout and build momentum.  If you start too heavy you will start to lose halfway through your program. Below are some suggested workouts that can are broken into alternate days. If you are trying to bulk up then use a higher weight with lower repetitions.  If you are trying to tone up then use a lighter weight with higher repetitions.

Abdominals - It has been one of the hardest muscle groups to develop, but dieting is way more important than the actual workout for abs.  Trainers I have met in the past have suggested that abs come from 80% dieting and 20% working out. I always try to work abs daily or go to the abdominal class at the local gym.  A lot of people ask me what workouts I use to train my abs.  I usually stick to slow and controlled sets of crunches.  I have found it to be most beneficial.

Dieting - I luckily never had to deal with this issue much at all.  I was always trying to gain weight or add lean muscle mass. My suggestion with adding muscle mass would be whey protein.  Weight gainers are also a good way to add weight, but you have to definitely stay dedicated to taking them on a consistent basis.  To add natural protein into your diet I suggest foods like: Lean chicken, milk, eggs, tuna fish, oatmeal, etc. (The general high protein foods.)  Dieting isn't an easy thing by any means.  I suggest slowly substituting foods into your diet and slowly cut back on candies, sugars, preservatives etc.

Eating is more important than weight training - When bulking up eat five to six meals a day every 2-3 hours.  Each meal must consist of at least 20 grams of protein and one source of carbohydrates.

Stay Motivated - Don't get discouraged if its been a few weeks and you still haven't seen results.  If you are trying to get cut your diet will play an important role and this takes time.  If you stay dedicated to your workout the results will come in time.

Don't be concerned with the amount of weight on the machine.  Keeping your form is more important when working out.  Slow and controlled movements will help you more than raising the weights to a ridiculous amount. 

Record your Progress - Keep track of the weight, number of sets, and the number of repetitions. If you can see your progress you can easily raise the amounts to ensure progress.

Running - In my opinion running is one of the most important things you can do.  Not only is it good for cardio but it will also help you tone.  I try to run about 2-3 miles after every other workout.

Caffeine - I suggest to avoid it at all costs! When working out caffeine will only dehydrate you.  Pop also contains many of empty calories that aren't good for your diet. 

Stretching - Make it a part of your daily routine! It is a great way to avoid injury and allow your muscles to make more gains. If you stretch the muscle that was just worked out you will avoid the build up of acid in your muscles which will avoid soreness.

    Reader Comments

"I have been trying to work out so that I can get a good body. You are definitely good motivation."

   - David Guevara

"I learned a lot from your routine and tips.  It has helped me to create my own personal routine."

   - Zeke Rodriguez

"I have a long way to go, but now I can start developing my workout knowing more about it. Thanks!"

   - Patrick Khan

Disclaimer:  I am not a professional nor do I claim to be.  Everything I have listed was gained from personal experience