Load up a bar in the squat rack with at least 400lbs (This will help you raise your test levels because girls in the gym will ask you about why you are so good)
Then pick up some dumbells, 25s are good, and bring them over to the squat rack.
do as many sets as needed until you get a pump, and then when you think you cant curl any more, just throw your back into the last few reps and wait a minute or two and do some more.
When you are done curling unload the bar on the rack, go to the fridge at the front of the gym, and get at least two muscle milks (One for now and one after you get home)
Your pecs will probably get hit hard enough when you rack and unrack weights so don’t worry about bench press, it just leads to a bulky once you get passed 125 anyway.
Haha, very funny. But I don’t like how whenever people IN THE BEGINNERS SECTION ask a BEGINNER QUESTION, assholes like you start jumping around, yelling “TROLL!” So STFU and GTFO if all you have to contribute is being a troll in a genuine topic.
I troll other forums all the time so I know how it works, using caps for emphasis is a common technique and I do it often.
Generally no one speaks like that except for people who use english as a second language (your english is too good), and the less intelligent 13 year old kids who are pretty rude in real life. (not saying all 13 year old kids are bad, most can post perfectly fine)
But if you do want to train, and you are a true beginner.
Rippetoe’s starting strength worked really well for me.
Lots of people like the 5x5 programs too and you can search for that.
WS4SB is also really popular, but I was told it is slightly too advanced for a brand new lifter (Hell i couldn’t understand what working up to a max set was, what a superset was, and didn’t even know half of the exercises the first time someone recommended it to me, and that was only months ago)
I still think you are a troll