If you don’t already have a muscle building exercise, this will become your new workout plan. Expect to do this three days a week. No excuses.

Beginners start here: http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

Workout A

Squats

3 sets of 8-10 reps.

2 minutes rest between sets.

Bench Press

3 sets of 8-10 reps.

2 minutes rest between sets.

Rows

3 sets of 8-10 reps.

2 minutes rest between sets.

Workout B

Deadlifts

3 sets of 8-10 reps.

2 minutes rest between sets.

Pull-Ups (or Lat Pull-Downs)

3 sets of 8-10 reps.

2 minutes rest between sets.

Overhead Shoulder Press

3 sets of 8-10 reps.

2 minutes rest between sets.

Required reading

Before the end of this week, you must obtain a copy of The Manipulated Man by Esther Vilar It’s available on Amazon. There’s a free pdf floating around somewhere too if you’re good at google.

Do these things.

If anybody has other workout plans they want to share, please do so here.

Tip BecomeAMan for their post.