For newbies:MUST DO exercises for weight training

• Marco_Simone

  20 Jun 06, 13:44

  Hi people,here is a list of the important exercises you must do.
  
  Legs-quads,hams,calves
  
  1.squats
  
  http://www.youtube.com/watch?v=S7lbLzAHmE4&search=squats
  
  2.lunges
  
  http://www.youtube.com/watch?v=t2je8EK0Uk8&search=lunges%20barbell
  
  3.Romanian deadlifts
  
  http://www.youtube.com/watch?v=XKYy1axju-Y&search=romanian%20deadlifts
  
  Back,biceps,forearms
  
  1. rack pulls
  
  http://www.youtube.com/watch?v=HkmpYy1fHcY&search=rack%20pulls
  
  2.bent over rows
  
  http://www.youtube.com/watch?v=qQJwVYDptDE&search=%20rows%20barbell
  
  3.chin ups
  
  http://www.youtube.com/watch?v=-mp_5pxU_W0&search=chin%20ups
  
  Chest,triceps,shoulders
  
  1.dips
  
  http://www.youtube.com/watch?v=13_00OIVzaQ&search=dips
  
  2.incline presses
  
  http://www.youtube.com/watch?v=xe06Ank_z0I&search=incline%20press
  
  Shoulders
  
  1.Military presses
  
  http://www.youtube.com/watch?v=IF96cbK1olw&search=military%20presses
  
  2.upright rows
  
  http://www.youtube.com/watch?v=kYw-Mt2cbNM&search=upright%20row
• mhcampboy

  20 Jun 06, 13:46

  Maybe you can advice on food intake as well? Is it a must to use protein or mass gainer or weight gainer?
  
  Exercise before or after meal? What is the proportion of the food intake? Must alot or suit to self?
• Simon Dean

  20 Jun 06, 22:19

  exercise before and after meal and please keep your mickey mouse lunchbox primary 1 portion to yourself.Eat hellalot of meat, cabbage and rice etc etc.