Step 1-Thursday

Today is legs and cardio

Legs- Do 3 sets of 10 for squats--a good weight that you can do 10 times. When you go down, make sure your legs are 90 degrees or below so make your thighs are parallel to the ground. Then do snatch grip dead lift that you can do 5 times. Use your legs or you can hurt your back. Then do lunges with a weight you can do 5 times on each leg. Explode out of it. Do calf raises with a weight you can do 20 times.

Cardio- Run a mile for today. We will add more next week. Rry to get 8 minutes this week.

http://startingstrength.wikia.com/wiki/FAQ:The_Lifts

Step 1- Wednesday

Today is shoulder and abs.

Shoulders
Be careful when lifting for shoulders these are delicate muscles that can be hurt very easily. I know from personal experience.

1. So to start off, grab a 10 pound weight and rotate your shoulders to stretch them and warm them up. 
2. After you do 3 sets of 10, go over to the shoulder press. Do a reasonable amount of weight that you can do 8 times. 
3. Then go over to shrugs. Make sure to bring your shoulders to your ears. 
4. Then lastly do military press. Be careful it can hurt you. Do 3 sets of 10. Then you're done with shoulders.

Abs
Abs are basic and very easy and hard at the same time.

1. Do a lot of sit ups--bicycle sit ups--until it hurts. 
2. Then do Roman chairs until it hurts.
3. Swing legs out and up to the chest. Then push your legs straight up in the air until it hurts. Then your done with abs.

Always remember to drink your protein and eat healthy. It's very important with lifting.