[Phanes]

(05-19-2019 10:15 AM)Kangaroo Wrote:  

Give us more information, how old are you, whats your diet like and how many hours do you sleep each night.

What BB said is correct but if your young you can skip to a bro split just take it slow for the first 3-6 months, dont ego lift and you will be fine.

Just pick 2 main exercises you like and will focus on as your main lifts for each day then just do other machines etc for that body part until you work out what you like, what your gym has available and what works for you.

Back: Lat pull down, seated row, then just do machines (~6 exercises, 3 sets, 8-12 reps)
Shoulders: Dumbbell shoulder press, shoulder raises, lateral raise, then machines etc
Legs: Goblet squat, squat, machines. Make sure your squatting deep, if you cant make sure to squat at home to get comfortable in the squat position.
Chest: Bench press or dumbbell chest press, incline, decline etc. Make sure to keep your shoulders back and down to prevent injury.
Arms: Pyramid bicep curls, cable machines etc

Read Strickback's threads on deadlift and squat.
Watch Athlean-x on youtube and over 1-2 years you will workout what your doing and get to ~105kg.

I'm 30. I sleep 8.5 - 9 hours.

Breakfast:
2 eggs
2 bacon strips
Garlic
Gingerroot
Meadow mushroom

Lunch/dinner
Red meat (cow), Salmon, steak, meatballs with red rice. Salad, meadow mushroom, broccoli, cauliflower, tomatos, red paprika

Meal 3 hours after lunch
Proteinshake

Evening meal
Cottage cheese with blueberries