need a basic work out routine?

Question

im getting back in shape but need a routine that works all my muscles ,how often should i work out and how do i incorporate free weights into the routine

Answer 1

As a beginner prolly best to do three days a week with a day of rest in between. As you get more enthusiastic about your results.. you can add some cardio to the days in between and then progress to a one muscle group per session roster.

Here is a typical beginners routine. Enjoy:
it works on a two day cycle.. take a day off in between Workout A and Workout B.

Reps: The number of times the exercise movement is performed in one set.
Warm-Up Set: Set performed with lighter weight for specified number of reps.
Working Set: Set performed at maximum weight for specified number of reps.

Rest about 60 – 90 seconds between each set
All sets for an exercise should be performed before moving to the next exercise.
Training is to be conducted 3-4 times per week alternating Workout A and Workout B.


Workout A consists of.....

Chest
Flat Bench Barbell or Dumbbell Press
3 Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set


Incline Bench Barbell or Dumbbell Press
1Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set

Back
Chins or Pulldowns
2Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set


Low Pulley Rows or Bent Over Rows
1Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set

Shoulders
Seated Barbell or Dumbbell Press
1Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set


Bent over dumbbell raises
1Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set



Workout B consists of ....

Legs
Squats or Leg Press
5 minutes on the stationery bike & 3 warm-up sets
2Working Sets
8-10 Average Reps Per Set


Leg Curls or Stiff Legged Deadlifts
1Warm-Up Sets
2Working Sets
8-10 Average Reps Per Set


Standing Calf Raises
1Warm-Up Sets
2Working Sets
12-15 Average Reps Per Set

Biceps
Barbell or Dumbbell Curls
2Warm-Up Sets
2Working Sets
10-12 Average Reps Per Set

Triceps
Lying Triceps Extensions or Close Grip Barbell Bench Press
2Warm-Up Sets
2Working Sets
10-12 Average Reps Per Set

Abs
Crunches
1Warm-Up Sets
2Working Sets
15-20 Average Reps Per Set

Answer 2

1st you have to find a gym to go to. 2nd if you want to just get stronger for like football or any other sport just start out with the main things like bench press and smith machine squats. if you want to just look better (for the ladies) i suggest the bicep curls and a lot of ab work. oh and remember to never work the same muscle 2 days in a row these are the main three rules for getting stronger with weight training,
1. lift (the harder you work the better results you will get)
2. nutrition (eat lots of protein)
3. rest (at least 1 day)