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  1. Default Complete new basic program!

    #1 22-06-2011 11:30 AM
    xelack
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    Hi, i have been lifting weights bits and bobs for about 6 months now but want to get serious now.

    I have got in equipment terms:
    - power rack
    - olympic 7ft bar and 145kg weights
    - adjustable flat/incline/decline bench
    - dumbbells

    I can potentially work each day but would like to leave weekends for rest and recovery.

    Thanks.
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    #2 22-06-2011 12:00 PM
    stavrog1
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    StrongLifts 5x5 .... google it. You will make progress each session and it is as basic as they come! Also allows you to rest over the weekend.
    PBs - Dead-lift - 190kg x 1, Squat - 142.5kg x 3, Bench Press - 125kg x 1, OHP - 72.5kg x 5, Weighted Chins - 37.5kg + BW x 4
    2012 Goals - Dead-lift - 200kg x 4, Squat - 165kg x 5, Bench Press - 125kg x 4, OHP - 80kg x 5, Weighted Chins - 50kg + BW x 4
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    #3 22-06-2011 12:03 PM
    Fred
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    I refuse to tip toe through life only to arrive safely at death.
    Get 5% off your first order by using the code MP182651.
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