Squats, deadlifts, rows, benching, dips,pull ups, chin ups, vertical press, shrugs, bicep curls , close grip bench presses. Calf raise, and simple abdominal work.
These are all basics. SInce you want to build good coordination, and good form , you don't really want a really complicated workout program for now.
So work on your motor skills , and recruiting the most fibers you can.
You can work one body part per day, or work 2 and perhaps up to 3. You may even want to do a full body workout, take a few days off, and do it again.
Remeber to rest accordingly, and if you're feeling more DOMS and tired than usual don't be afraid to take an extra day off.
Working out when your immune system is down is not a good idea. You won't necessarily be stimulasting the muscle in the best environment and you will be stressing your body even more.
Don't overdo your number of sets. Generally, 3 to 4 sets MAXIMUM per exercise. No more.
Experiment with free weights, machines, pulleys and cables, and body weight as well.Drink plenty of water during your workout. And make sure you take your rest period between sets.
Generally speaking, you're best bet is to work between the 8-10 rep range.
For lighter days you can go lighter into 10-12 reps per set.
Any more than 12 is too light for hypertrophy.
Don't work too much on intensity like drop sets, pre exhaustion, super setting for right now.
Keep checking if your poundages are going up, and always always check yourself out in the mirror. Niotice where you're gaining mass and where you aren't. Reflect on the exercise performance and don't be one of thiose guys that does biceps every day. Always stay on top of your protein intake. And consider NOT working out if you know for a fact you won't be able to EAT immediately AFTER your workout.
You have an anabolic window of about 1 to 2 hours after a workout. Some people say that hormones can still be signaling for up to 4 hours. I say, keep eating anabolically strategically for those four hours after your workout. And every day should be an anabolic day, in that you shoudl be getting the proper exercise, the proper nutrition, and the proper rest, every day.
You should really investigate how to get great results by finding a good program that works best for YOU.
Remember to always warm up your major muscle group you're working on by doing at leaxst two sets of moderate weight you can handle and pump plenty of blood in to the muscle belly and raise your body temperature.
Don't do too much stretching BEFORE the workout, leave it for after as your cool down.
And plenty of protein, fiber, and Omega 3s.
Lots of water.
Protein should be 1.5 to 2 grams per pound of body weight. Divide it into 6 meals a day. You can eat 3 meals, and have 3 shakes per day. Most guys do this.
Take a small protein shake BEFORE your workout, about 90 minutes before. And another shake immediately AFTER.
A pre workout prodyuct with plenty of BCAAs is good too.
BSN No Xplode, VPX NO Shotgun, Dymatie Xpand, and Cytosport Fast Twitch are all pretty decent and easily affordable pre workout products.
Eat protein before you go to sleep. Every night.
Consider adding an Arginine/ BCAA/Creatine product, and defintiely get ZMA. B Complex is a must also.
Diet should have plenty of milk, eggs, fish, beef, chicken, turkey, bucketloads of green vegetables, oats, high fiber Whole Grain breads and cereals, enough fruit, lots of nuts, lost of beans.
If you have trouble with digestion get a Digestive Enzyme and you'll break down all your aminos and nutrients easier.
Hope this works out for you.
