Please advise me exercise plan for 6 months period

Hi guys!

I’m a newbie here. And I just started PEing. So.. I really need some advices on how to exercise
Effectively and without risk. Can anyone please give me details for a 6-month period of PEing for starter?
Thanks! Any reply is appreciated. :)

And It’ll be great if you can shed the light on what NBPEL or BPEL means. And how do you measure NBPEL or BPEL?

Hold your mouse pointer on those acronyms for a few seconds and magic will happens.

Do the newbie routine until results stop.

Since you are concerned with safety, do the lighter one of the newbie routines. Very slow ramp-up over time. Similar to what I did and it worked.

NEW newbie + advanced routine