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If you're looking for a good beginners routine, this one is pretty good:

Day 1: Chest, Shoulders, Triceps

Bench press (8 reps x 3 sets)

Incline Dumbbell Press (8 reps x 3 sets)

Military Press

Lateral Raises

Dips (as many as possible)

Tricep Extensions

Day 2: Legs, abs

Squats (7 reps x 3 sets)

Leg Presses (8 reps x 3 sets)

Hamstring Curls (10 reps x 3 sets)

Stiff leg deadlifts (10 reps x 3 sets)

Calf Raises (12 reps x 3 sets)

Crunches (20 x 3 sets) (add weight if 20 is easy)

V-Sit ups (as many as possible x 3 sets)

Day 3: Back, Biceps, Forearms

Lat pull downs (8 reps x 3 sets)

Barbell Rows (8 reps x 3 sets)

Deadlifts (8 reps x 3 sets)

Dumbbell Shrugs (hold at the top for 2 seconds)

Barbell Curls (8 reps x 3 sets)

Dumbbell Curls (8 reps x 3 sets)

Wrist Curls (12 resp x 3 sets)

As far as nutrition goes, it very personalised so reading up on the net as suggested is a good idea.

Here's a good site for tracking your diet etc:


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