Basic workout for the clinically stupid?

[Gramps]

Like I've said before, I have no intentions of being a body builder - I'm here for the TRT research which has been great. But I have recently gotten a freebie cable bench setup and can stand to lose 50 pounds and maybe put on some muscle lost over the years. So I've been all over the net... I've found a few good vids of big boobed gals doing workouts and while these do pique my interest watching them do squats, the details I need to know still go unanswered. Here it is plain and simple: For general weight loss (cardio) along with decent muscle gain (no Arnold results desired), what is your routine for a given body part? Something like, "I start with xx pounds, do xx reps, rest xx seconds, add/subtract/lift the same xx reps" and so on. Sounds stupid, I agree (re-read the title if you need help keeping up with me ), but I don't do gyms and don't hang around "bros" to shoot the shit about this stuff. The detailed info just isn't out there other than, "Do biceps by bending your arms, rinse, repeat, eat well." I'm interested in knowing more about weight versus rep changes, time spent, and so on. How the hell do you guys spend 2 hours on biceps?? And if YOU spend 2 hours on biceps, you likely won't be much help, but thanks anyway! I'm asking those who do this for general health with modest gains. And like most, I can use the most info on abs, with limited use of my legs just to make things interesting.

 

[vickster23]

Look up Candito training HQ's free program. Linear or strength program either one. They come with spreadsheets to follow. If you don't like that one Madcow's 5x5 or Blaha's 5x5 Novice routine are good programs.

 

[Mayne]

Haha nice to see someone else recommending Jonnie's program, he is a great example of hard work, I second her 1st suggestion also

 

[B Easy]

I'm not sure what kind of "cable bench setup" you have, so I can't say for sure whether or not you will be able to follow my suggestion, given that it sounds like going to a gym is not something you want to do, but I'll give you my advice anyways.

First of all, sounds like you are looking for overall fitness, so keeping it simple is best. "Compound" movements are movements that involve more than one joint, and "isolation" movements involve only one joint. For you, I would focus on basic compound movements that can translate to your daily life fairly well. Squats, deadlifts, pull ups (or pull-downs), and bench press is a great place to start. I wouldn't worry about curls, tricep extensions, and other isolation movements , at least right away. Compound movements will activate multiple muscle groups, burn more calories, and place a greater anaerobic load of your body, plus it helps around the house. Being able to lift heavy stuff up off the ground, push stuff away from you, and carry heavy stuff on your back are all things that could come in handy from time to time. Even just doing just deadlifts, bench press, pull ups/downs, and squats can build a fairly fit body, especially for what it sounds like your looking for in a physique.

 

[hotdog23]

Push-ups
OHP
Pull-up (you'll prob have to work up to this)
Barbell or dumbbell row

@Gramps
What can you do for leg work? I know you got some issues

If able front squats with deadlift variation, combined with the above will basically cover the entire body and also Keep your musculature and force couples @ hips and shoulder girdle balanced

I would start with 3 sets of each exercise not to failure at first. 3x a week full body MWF. Stretch, cardio, foam roll and do some crunches on off days.

 

[Gramps]

Thanks for all the advice above! I'll touch on some questions here.

The cable setup has a pulldown station, chest press which I can modify for rowing, bars for butterflies only, leg curl/ext, and a free low cable for curls and whatever I build to fit it. I've taken some pyramid routines and worked the numbers to fit my needs but I'm not real sure where I'll be nor how long it will take to get there. In a bit over a month I've seen a good bit of bicep/tricep/shoulder progress, but zero leg/ab progress.

I can do low weight squats on a total gym copy but not full body weight. I can do moderate leg extensions on my cable setup. Leg curls I found to be my useless area as the hamstrings are complete shit. I'll be focusing there but there is a fear of fucking myself in this area. My body builds calf muscles on its own, but I have NO control of these or surrounding areas. So, I'm doing baby steps with leg curls, but even the lowest weight make my eyes water. If I were doing tren I'd have already cut this thing into shreds and hauled it to the dump.

With all of this in mind my focus is on losing weight and regaining strength lost in 10 years of lethargy with my ass glued to a chair. I need to lose water and focus on the heart as well due to family history of congested heart failure I can see in my future. I'll be getting the bikes out but that's a job on its own and results are low without decent legs... Extra weight makes the legs more useless. I really need legs to lose weight. I've gotta find a work around.