I know from my experience that there is many people who are too shy to start working out. Many of them is skinny, weak, fat or funny looking – called ‘geeks’ by the others. Let me tell you something: most of the muscular people you see in the gym used to look the same. Nobody had big muscles from a day one.
Bodybuilding is life changing. It has many benefits, not only for our muscles. Lifting weights make us stronger, more confident and healthier. It increases the production of Testosterone and Human Growth Hormone – hormones which turn us from a boy to the man.
I’ve designed this workout for people who are weaker then the average or don’t have as good coordination as the others. I know the fear you might have to do Bench Press first time in your life when the gym is full of people. I understand how hard it is to control the barbell if you’ve never trained before or how embarrassing it is to get stuck with a weight on your chest.
Workout for Geeks is an ordinary full body workout with only one difference – you’ll be using machines in most exercises. I know I will be criticized for that but we have to understand that not everybody is brave enough or strong enough to do compound exercises from a first time at the gym, even with an empty barbell. Besides, training with machines will have few advantages for us during this cycle:
- the weight will not fall on you,
- you’ll get stronger,
- you’ll become more confident,
- you’ll learn the right motion which is very similar to free weight exercises,
- you’ll get familiar with your gym and equipment,
- you can observe others to learn the proper technique.
You won’t be training with machines forever. As you know from training principles, to build muscle mass you have to use free weights. That’s why after a month you’ll change your routine intobeginners workout. This time however, you’ll be prepared. You’ll come back stronger, with your head up and if anybody laugh at you, use it as your advantage – get angry and train harder – thinking ‘someday I’ll beat you’.
It’s a 4 week workout. You’ll be training all your muscles 3 times a week however if you want, you can train only twice a week, just remember to take 48h break between workouts. For example:
Monday – WORKOUT,
Tuesday – off,
Wednesday – WORKOUT,
Thursday – off,
Saturday – off
Sunday – off,
Monday – off,
Tuesday – WORKOUT,
Wednesday – off,
Thursday – off,
Saturday – off
Sunday – off.
- Leg Press 15/15
- Machine Bench Press 15/15
- Pull Downs (wide overhand grip) 15/15
- Machine Shoulder Press 15/15
- Machine Biceps Curls 15/15
- Triceps Cable Press Downs 15/15
- Lying Alternating Superman 15/15
- Sit-Ups 15/15
Warm-up – about 15 minutes of moderate intensity cardio. The choice is up to you. You can run on a treadmill, ride stationary bike, use a skipping rope or whatever you want as long as you will start to sweat. After that go to the first machine and start your workout.
15/15 means that you have to do 2 sets of 15 repetitions. Try to use weight that you won’t be able to do much more than 15-20 reps.
Tempo – 1 second up, no pause, 1 second down.
Rest between sets – 30 seconds.
Add more weight every week. For example: if you were doing Shoulder Press – 2 sets with 10kg, you’ve done all 15 reps and it was quiet easy, add some more weight next week, at least 2.5kg. So in the next workout it would be 2 sets of 12.5kg.
This routine will prepare you for the proper training, so after a month there’s no excuse, proceed to beginners workout for the next 4 weeks.
Don’t waste your time looking in the ceiling, mirrors or women. Watch others and learn from them. Give yourself time – 12 months of regular training with proper nutrition and nobody will call you geek again.