Total noob to working out. Been lurking on this site for a year after I found/read 7 Habits of Highly Effective Nutritional Programs. Started following the habits hardcore in August at 250lbs and and I’m now 190lbs.
This is my first attempt at a workout routine. Lets see how it goes!
Chad Waterbury’s Total Body Workout
Week 1 - Workout 1
High-Bar Back Squats 5X3 175lbs
Dead lifts 5X3 150lbs (This killed me)
Barbell Military Presses 5X3 95lbs (only finished 3 last set)
Flat Bench Presses 5X3 155lbs
Barbell Bicep Curl 5X3 70lbs
Assisted Pull-ups 5X3 60lbs
Week 1 - Workout 1
High-Bar Back Squats 5X3 185lbs
Dead lifts 5X3 185lbs
Barbell Military Presses 5X3 95lbs
Flat Bench Presses 5X3 155lbs
Barbell Bicep Curl 5X3 70lbs
Assisted Pull-ups 5X3 35lbs
Week 1 - Workout 2
High-Bar Back Squats 8X3 155lbs
Dead lifts 8X3 155lbs
Barbell Military Presses 8X3 65lbs
Flat Bench Presses 8X3 140lbs
Barbell Bicep Curl 8X3 50lbs
Assisted Pull-ups 8X3 60lbs
OK Back at it again! Was traveling off and on and just bitched out.
C - Bench Presses 2 x 15 135lbs
C - Pull-Ups 2 x 15 (Assisted) 66lbs
C - Back Squats 2 x 15 95lbs
C - Military Presses DB 2 x 15 35lbs
SJ - BB Curls 2 x 15 50lbs
SJ - Leg Curls 2 x 15 65lbs
Ran
800m Run
Retested 2 min
Repeated 5x
Total Time: 27:05