Subject: RE: Simple, quick all around sets or routine...... I normally don't like telling people to buy something because there is tons of free information out there. However, I have made an exception. I highly recommend that you buy this book.
http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/097680...
Yes, at $30 it's a bit pricier than books out there in the $15-$20 range. But it's worth it. It shows you how to properly do the exercises and includes a really basic program. If you are spending money on a gym membership and feel like you are "just wandering around" then you are essentially wasting the money you spend on the gym membership. Spending another $30 on this book will, in the long run, help you get your money's worth out of your gym membership.
Here is the program:
**Means this is OPTIONAL
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Standing military press
3x5 Bent Rows (or power cleans )
**2x8 Chin-ups (recommended mainly if doing the cleans )
Every week make it a goal to increase each of your lifts by 2.5%.
Do workout A one day a week and workout B on another. That's all you need. Since you mentioned that you want to improve core strength, add an ab exercise or two (but you really don't need more than two ) at the end of each session. The other lifts will take care of the other parts of the "core," which includes the lower back, and some strength coaches even include the muscles of the hip into the "core."
As tri season approaches, do the same exercises but used a lighter load and do more reps.
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