Training program for beginners
Training program for beginners!
This training program is designed for all beginners in bodybuilding and fitness. This training program covers all muscle groups with priority a complex exercise. The purpose of this exercise program should be properly and fully perform all the exercises, while raising large weights should be in the background. Rest between each series should be 60-90 seconds, while the rest between each exercise should be 2-3 minutes. At the beginning of each training should be done easily by heating 10 minutes until the end of each workout is recommended to do abdominal exercises 1-2 (selection of abdominal exercises is customized for every trainees) with 2-3 sets and only 15 iterations in the series. Practice this exercise program at least 5-6 weeks.
Appearance and structure of the training program
Monday – Chest and Triceps
Exercise Chest No. 1 (Dumbbell Bench Press) – Do 4 sets of this exercise with 12, 10, 10, 8 reps sequence in each series. If you can increase the weight in the third series.
Exercise Chest No. 2 (Incline Bench Press) – Do 3 sets of 8-10 repetitions in the series. To perform all three series are chosen medium weight with no problem that can be made 6-8 repetitions.
Exercise arms No. 1 (Triceps Dip) – do 3 sets of 8 reps minimum in the series.
Exercise No. 2 arms (Skull crusher) – do 3 sets of 10 repetitions in the series. Select medium weight for all three series.
Tuesday – day of rest
Wednesday – Back and Biceps
Exercise No. 1 back (Wide Grip Pull Up) – do 4 sets of 8 reps minimum in the series. For those practitioners who are unable to perform this exercise can perform lat pull downs exercise the same number of series, but with a minimum of 10-12 repetitions in the series.
Exercise No. 2 back (Seated Row) – do 3 sets of 10 repetitions in the series. The increase in resistance should be in the final series.
Exercise No. 3 back (One Arm Dumbbell Row) – do 3 sets of 8 reps minimum in the series. Select medium weight that would make all three series.
Exercise biceps No. 1 (Standing Barbell Curl) – do 3 sets of 8-10 repetitions in the series. Increase the weight in each new series.
Thursday – day of rest
Friday – Legs and shoulders
Exercise No. 1 feet (45 Degree Leg Press) – do 4 sets of 10, 10, 8, 8 reps sequence in each series. Increasing weight should be in the third series.
Exercise No. 2 legs (Leg Extension) – do 3 sets of 8-12 repetitions in the series. Increase the resistance in each series.
Exercise No. 3 legs (Leg Curl) – Make 2 batches with minimum 8 repetitions in the series. Increase the resistance in each series.
Exercise No. 4 feet (Standing Calf Raise) – Make 2 sets of 12-15 repetitions in the series. Select medium weight with which you make two batches.
Exercise shoulder number 1 (Military Press) – do 3 sets 8-12 reps in the series. If you can increase the weight in every new series.
Shoulder Exercise No. 2 (Dumbbell Lateral Raise) – we do 3 sets of 8-10 reps minimum in the series. Select a weight with which you will be able to do all three series.
Saturday and Sunday – rest dayhttp://shapestrength.com/training-program-for-beginners/ExercisesFitness