newb looking for help =)

T

t.soulja

0
I have been following this site trying to learn as much as I can about working out, so far I have learned a lot. I've also been trying to quit smoking cigarettes which has been going well (2 days & strong) partially because of this forum.

I have not quite come out with a workout routine because I don't feel I know enough yet to create one. One main problem I'm having is wondering whether or not I should be doing the excercises many of you say are very important (bench press, squat) without a spotter? I have to look around my gym to find out more about the machines that are there. I was hoping if anyone had a basic workout ruitine that would be good for a new comer?

I'm 5'10... 170 lbs... looking to get stronger and tone. Wouldn't mind if some weight was gained in this process. I'm looking to workout 4 times a week. I hope someone posts a routine that looks do able to me. =)
 
FBW 3x a week

Squat
Deadlift
Bench Press
Shoulder Press
Row

the only one you would possibly need a spot for would be the bench, but its not needed just dont kill yourself.

The squat rack has spot bars.
 
Thanks for the routine!
I am in a similar situation and am going to use it as far as i know of.

Sorry for the hijack but does anyone know what sort of diet we should be on for more strength and to get toned?
 
Ya thanks a lot for the routine! I'm going to take some of that and put it into something else so i can work out four times a week switching back from upper to lower body and some body weight excercises once a week with some hard cardio. Once again, THANKS!
 
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