workout plans for beginner?

Question

im a sprinter, footballer, basketballer and swimmer for my university team.i want to gain weight+muscles. i dont want to be too muscular, just want to look fit. i want to have my stamina, speed, endurance and strengh at a very maximum level.

so, what are the workout plans should i follow?

Answer 1

depends on your body composition
look at this web site, some will help you
http://www.bodybuilding.com
http://www.setyoureyeson.blogspot.com/
http://about.com/fitness
http://prevention.com

Answer 2

Light weights with high repetitions on a daily basis. Looks like you are already athletic so discipline shouldn't be a problem. Hardest part for you will be time management with so many other activities. For this I recommend you start with 15 mins a day and build up. after the first few weeks it will become a habit and you can increase your time each day.

Answer 3

hey there! what you need to do is work out every second day. don't do it daily for the fact that you can cause damage and need to give your muscles time to rest and repair themselves or you'll get nowhere. your workout should contain two sets for every exercise. start with a weight that is approximately half your body weight, you should be able to lift that. work your arms more than your legs, for they should be fairly maintained considering the exercise you already do. your exercises should contain: bench press, military press, ab crunches and so on. try to eat red meat and foods containing protein for your body needs it to recover. if you get injured in the process, be sure to give yourself time to recover. good luck!

Answer 4

Sprints:

30 secs at 50%, 30 secs walk
30 secs at 60%, 30 secs walk
...
...
30 secs at 90%, 30 secs walk

Repeat the process... this will give you all you seek... not to mention very stiff erections (blood flow).

Answer 5

early morning jogging
some dipps

and like that

Answer 6

just got to www.shapefit.com worked miracles for me!!!!