No I've never been to a gym before and I'm starting this week hopefully at this one (If I finish can finish my coursework, which is what has been putting me off from going)
http://www.thegymgroup.com/gyms/liverpool/take-a-tour/
I don't plan on body building, just want to 'tone up' and keep fit. If I can get a little bit of muscle showing in my arms/chest then it'll be job done but don't know how to start. Think i'll spend like an hour lifting weights in my first session then be out injured for like a month.
I've also had no experience in lifting weights or using any machines other than an exercise bike before.
Where should I start basically.
Okay well you want your chest + arms?
You want to look in portion so work a bit of everything.
Try the following:
(BB means Barbell)
The first number 3/4 is number of sets second is number of reps say 10 (10 reps).
Monday - Biceps + chest
Bicep exercises:
Hammer Curls 4x8
EZ curls (Barbell Curls) 4x8/3x10
Chest:
BB Bench
BB Incline
BB Decline
Above mentioned 3 x 5 most important to building a good chest
Cable machine flys - 3 x 10
Dips 3x8
Tuesday - Shoulders and Triceps
Shoulders:
Front Raises DB
Lateral Raises DB
Rear Delt Rows DB
3 x 12-10 (Important to building good shoulders)
BB military press or DB military press.
3x8 - heavy work here.
Triceps:
One arm cable pulldowns - 3 x 12
Skullcrushers - 3 x 8
Reverse Arm tricep Pulldown 3 x 12
Wednesday: DAY OFF
Thursday: Backs + Traps (triangle muscle on neck).
Back:
BB Rows - 4 x 8
Wide grip pullups - 3 x failure
Wide grip pulldowns
Close grip pulldowns
Behind neck pulldowns
Above mentioned 3 are important and are done on a machine where you are sat down and there is a long bar above you and you just alternate so close grip hands close together. Behind the neck bring the bar behind your neck then back is up a red. Wide grip is just a grip wide enough for your arms and targets your lats.
Traps:
BB shrugs - 4 x 10-16 do work on these
Plated Shrugs - 4 x failure (20-25)
Plated shrugs, grab a 20kg weight and just shrug them, don't roll your shoulders just bring up to your neck and back down.
Friday: LEGS (DREADED DAY BUT YOU WILL LOVE THESE)
Quads:
Back Squat or Front Squat - 5x5
Front Squats target your quads more and Back squats target your legs in general. I do either for 6 months and then alternate.
Leg Extension - 4 x BURNER ( 16-20 reps )
Lunges - DB or BB - 4 x 8 ( You will struggle with these after above).
Hamstrings: Hamstring curls with the machine if you have one (should have). 4 x 10 or 3 x 12
Calves: Calf raises in the smith machine is a good one if you don't have a calf machine.
-----------------------------------
That is what i kind of basically did for 6 months and i have been lifting for 2 years now with only one major injury which has lead me to not lift for 4 months now. I know my shit when it comes to this.