nedda program

B

b22

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hey im joining a gym 2mrrow..i need help w. a program..i dont have money for a personal trainer..im 6 ft 195 athletic..i play hockey and baseball, but for sum reason im still pretty lost in the gym..can any 1 help..please be specefic about exercises thanks..oh yea i would like to get toned...so how many reps? and other stuff like that
 
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Full Body Workout:
Bench Press 2 or 3 setsX 10-15 reps
Bent Over Rows 2 or 3 setsX 10-15 reps
Deadlift-2 or 3 setsX 10-15 reps
Squat or leg press-2 or 3 setsX 10-15 reps
Military or Dumbell Press-2 or 3 setsX 10-15 reps
Chin-ups or Barbell Curls-2 or 3 setsX 10-15 reps
Do this 3x a week lifting every other day. You should probably do 2 sets for every exercise if you are a beginner.

Use this link if you don't know these exercises.
Bodybuilding.com - #1 Exercises Guide - Over 300 Exercises!
 
Increase weight once you hit 15 reps and repeat the 10-15 rep scheme. You should change your rep scheme every 4-6 weeks.
Example of different rep schemes:
12-16 reps
10-15 reps
8-12 reps
6-10 reps
6-8 reps
4-8 reps
3-6 reps
2-4 reps
You don't have to do all of them. Low reps( less than 6) are said to give you more strength than size and higher reps( above 6) are said to give you more muscle size than strength. If you want to get more toned than you should get more muscle and have a low body fat % , but don't lower it below 10% or it will begin to effect your health in a bad way. Also, you should have a good diet if want to be successful. Your diet is more important than your workout. Eat healthy.
 
yea im begining to..in the morning if i wake up early enough lol i eat eggs, i drink everything with water..for lunch ill usually have a protien bar and for dinner i have watever my mom cooks in smaller portions..also ive stoped eating after 10 pm which was a big problem 4 me..im consentrating on cutting back carbs, increasing protien, and having everything with water..thanks
 
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