actual workout program for 1st cycle help

[muscle8g]

the internet gives me access to lots of programs butt i want to hear from you guys that know what really and truely works i want to focus on my pecs and lats and cadio for the 8 pack please help you guys have been where i'm at

[WetWorks]

time under weight and diet are the only ways to reach your goals. almost all workouts work for a short time. you have to switch up your training every 6 to 8 weeks even if its just a little change. get some wrist straps for your back, cause your back is way stronger than your grip.

[Gman]

I can't really give you an answer to this. What I have found that works for me might not work for you.... There are tried and true exercises that generally put on mass for most peeps, incline/flat dumbbell press, pull-ups, bent rows.... It's really more important to dial in your diet based on what you want to accomplish then set your training routine up to allow sufficient rest between workout days. Most will tell you that the number one determiner of success in the gym is commitment. Make a commitment to yourself that you will bust your gut to get 21" arms and then work towards that goal every day every month every year....

[chickpwrlftr]

For good solid mass, don't count out the heavy compound movements. Unless you have some kind of injury that prevents you from being able to perform them, you should always begin your workouts with the heavy compound movements first and then do the accessory work after, IMHO. Good old fashioned benching, done correctly, and with determination will put on good sized pecs. Follow it up with some incline/decline benching, tri's, whatever other pec isolated exercises you wish to perform.

For the lats? I don't know of any lifter who has big lats and an underdeveloped back. You want your lats to grow, you need to train your back overall. Deadlifts, then lat pulldowns, weighted pullups, chest-supported rows, etc.

Gman and Wetworks give great points.

[DBOY]

bump everyone, and like chick said, compound movements should be the basis of any good wo.....to many people overlook these and focus on isolated exercises, it should be the opposite, squats and deadlifts are quite possibly the most demanding exercises you can do...just my .02