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NOTES
-Full body workouts 3x a week , 1 day of rest in between workouts
- EXAMPLE 3x8 == sets x reps
If it is difficult for you to complete 8 reps its too heavy , however if you can complete 12 with ease its too light so gauge the weight you use based on this)
- With regards to diet just eat more , if you can buy protein powder even better.
- cardio isn't necessary but if you would like to do it go ahead but keep it to a minimum (too much cardio is counterproductive)
THE WORKOUT
Added pictures incase you aren't sure what it is
(Doesn't have to be completed in this order , do it how you please)
1. Dumbell bench press 4 x 8-10
http://www.menshealth.com/mhlists/cms/uploads/1/3-dbellpress-483x350_1.jpg
2. Incline dumbell press 3x 8 -12
https://s.yimg.com/ea/img/-/090906/blogimport_zbrcqy-15a6iqn.jpg?x=300&q=80&n=1&sig=T6IfYB4Ob2tdCYehJKejAA--
3. Bent over dumbellor barbell row 4 x 8 -10
http://main.globalfitnesskelowna.com/wp-content/uploads/2013/11/dumbbellbentoverrow.jpg
http://workoutlabs.com/wp-content/uploads/watermarked/Bent_Over_Barbell_Row.png
4. Lat pulldown 3x 8 -12
http://jeremary.ehost-services147.com/goalsGym/wp-content/uploads/LatPullDown.jpg
5. Shoulder press 4 x - 8-12
http://cdn2.steadystrength.com/wp-content/uploads/2013/07/Shoulder-Press.png
6. Squat or leg press 4x 8-10
http://www.cpsc.gov/PageFiles/134492/Cybex%20Leg%20Press_LARGE.jpg
7. Leg extension 3x 12
http://nicktumminello.com/wp-content/uploads/2011/05/image048.jpg
8. Hamstring curl 3x12
http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/m/69_1.jpg
9. Calf exercise 3 x 15
10. Any bicep exercise 3 x 8-12
11. Any tricep exercise 3x 8-12
12. do whatever you want for abs
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