Does anyone have a bodybuilding timetable for beginners and advanced ?

Question

If I was not mistaken the "movie 300" actors had really cool tough bodies and to hear that they only took 3 -5 months to do that I started to start bodybuilding...
I jog around 4km a day and I'm gonna cut it down to 3km when i start bodybuilding...
On start, I plan to do 150 times of everything a day for the week increasing 30 every week(i don't know the names except push ups and sit ups)...is this OK ?
Will I see any quick change the first month ?

Answer 1

I have to cut and paste mate, but with a bit of luck you will get it ok...

P&B Routine

Monday

Exercise Sets Reps

Bench Press 5 6-10
Fly 4 6-10
Dips 4 15-20

Shoulder Press 4 6-10
Side laterals 5 8-10
Reverse Fly's 5 10

Upright Row 4 10
Shrugs 5 20-30


Wednesday

Exercise Sets Reps

Bent Over Row 5 6-10
Lat Pull Downs (to chest) 5 6-10
Lat Pull Downs (close grip) 5 6-10

Tricep Press 4 6-10
Skull Crusher 5 6-10
Cable Push Down 4 8-10

Reverse Grip (Palm Down) Barbell Curl
(Shoulder width grip) 5 6-10
EZ-Bar Bicep Curl 5 6-10
Seated Alternate Curl
(Dumbbells) 4 6-10


Friday

Exercise Sets Reps

Squats 5 6-12
Dead Lift 4 6-10
Leg Curl 4 6-10
Leg Extension 3 15-20

Calf Raise 5 15-25

Gives this a go mate, any probs let me know

Answer 2

Well, doing things on your own, you will be learning basics for quite a while. That will slow things down. I'm sure that the actors had trainers who also put them on designed diets and that they weren't far from fit when they began. Another thing the trainers did was design specific results for their bodies. Experienced people can do this; for others not so knowlegeable, it's trial and error. If you don't have resources, one great thing you can do is get a notebook. In it, you write what you just did. Then you look for changes in your body that you liked in the next few days. By having a record of what brought on those changes, you will know what you did to get that way and use them again to advantage. Your goal is to develop a whole vocabulary and range of working out as well as nutrition information and practice. Your notebook will fill up before long, and you will have your own unique journey in bodybuilding. One hint: to get growing, start with the largest muscles in your body and add the next smallest. That will stimulate muscle growth in your system. Rest one minute between sets. Run after a workout. Water is nutrition, etc. Eat big with protein (look it up) for hours after your workouts.

Answer 3

Anything you do will be an improvement. Don't over train!

I channel surfed through a special on "The Making of The 300." The actors were preparing for their roles a number of ways, up to and including, flipping tractor tires and agility drills similar to what a professional athlete goes through while training.

Answer 4

chest perform a little bench press push up and fly's. triceps do dips and tricep pressdowns. and abs crunches/ leg lifts. thighs do squats hams do leg curls. additionally to leg extensions they're going to help ur quads. calves to calf will improve. and bounce rope and stuff. back to a pair lat pull downs at as quickly as leg ineffective elevate, shoulders do a militia press and a few lat will improve. biceps do diverse varieties of curls, i might do incredibly of aerobic all 4 days consistent with probability 10 minutes of bounce roping or working.

Answer 5

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