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.

Tuesday

Today should be back and biceps.

Back- To start off, do close grip pull-ups. It gets the back and biceps. You should do 3 sets of 10. Then do lats pull-downs. They get the upper back and sides of your back. Do 3 sets of 8. Then do lower back machines.

Biceps- Curl a lot: 3 sets of 8. Do normal curls and reverse curls. When doing curls, keep elbows pinned to your side and switch up the grip. Do wide grip and close grip.Close grips pull ups get a lot of your biceps.

Every other week change up the reps and weight: lighter weight, higher reps; then lower reps and higher weight. This will get your muscles bigger and toned at the same time.

Step 2

Nutrtion is very important to being healthy. Basic knowledge: take in good foods to be healthy and get in better shape.

That's not always true--sometimes you have to eat bad foods to gain weight.

Protein is very important. You have to take in the amount of protein that you want to weigh. For example, I want to weigh 185 pounds, so I take in 185 grams of protein per day. It can help you to gain or lose weight. But you can't take it all in at once--your body only takes in 50 grams of protein at once. So you have to take it in spread throughout the day.

Thanks for reading! We will cover more nutrition in upcoming posts.

Step 1

The first tip is to create a system of lifting: what muscles to lift and what lifts to perform. 

On Mondays do chest and triceps. 
On Tuesdays do back and biceps. 
On Wednesday do shoulders and abs. 
On Thursdays do legs and cardio.
On Fridays do whatever you want. 

This will help muscles develop and give them time to rest and recover. You gain muscle through rest and recovery after lifting. 

Nutrition is just as important as lifting. Eating right and taking in a lot of protein will help a lot. We will continue nutrition tomorrow.