I am trying to workout but idk what to start?

Question

im trying to workout cuz i need to prepare for football. but idk know what to start. i need to gain muslce.
can u tell me the workout list like what to do in day 1 and stuff
thank you

Answer 1

Try doing this routine three days per week (Mon,Wed.,Fri or Tues, Thurs, Sat.). Don't worry about how light it seems. Just make sure you increase the weight on all your lifts by 10% every two weeks. Everyday do 20-30 minutes of interval sprints (sprint, for 2 minutes, jog the next etc) or you could do 30 straight minutes of jump roping.

Abs
Crunches3x50

Legs
Squats3x8-10
Dead-lift3x6-10
Leg Curl3x8-10
Standing Calf Raises5x15

Chest
Bench Press3x8-10
Flyes3x8-10

Back
Pull-downs3x10-15
Bent Over Rows3x8-10

Shoulders
Military Press3x8-10
Upright Row3x10-15
Barbell Shrugs2x8-10

Biceps
Standing Bicep Curls3x6-10

Triceps
French Press3x8-10

Forearms
Wrist Curls3x20

Performed three days per week: Mon, Wed., Fri or Tues., Thurs., Sat.

1. Get a gram of protein for every pound of bodyweight or your lean body mass. Try to get it from lean sources. Eat about six small meals per day.

2. Try creatine and HMB.

3. Drink plenty of water. If you divide your bodyweight in pounds by two that is the number of ounces of water you need to drink in a day.

4. Remember to stretch.

5. Do at least a half hour of cardio three times a week or more. For some fun cardio take up a martial art like Karate or Tae Kwon Do.

6. Take a good multivitamin.

7. Find out what your body type is. Are you a mesomorph, endomorph, or ectomorph? Are you a combination of any of these. These bodytypes determine how you should workout. Look them up on www.bodybuilding.com for a full explanation.

8. Get as much quality sleep as you can. Eight hours a night is good. You grow while you are sleeping.

Try this for about 6 months to a year. Remember to increase the weight on your lifts every two weeks by 10%.

Hope this helps!

Answer 2

Since you are new i would recommend a push pull system..

MONDAY AND THURSDAY PUSH WORKOUT
Quadriceps= leg presses and squats
Chest = incline bench and dumbbell flat press
Shoulders= dumbbell shoulder press, dubbell lateral press, seated dumbbell front press,
Triceps= Close grip bench press, triceps bench dips
Calves=standing calve raises

Tuesday and Friday pull workout
Back/hams= Deadlifts, lat pulldowns,T bar rows
Biceps= barbell curls , alt dumbbell curls on incline bench
Abs= weighted crunches

do cardio in the mornings or evenings...keep the rep range at 8-12 reps with 3-5 sets for most of the workouts above