This is a program for absolute beginners in the gym. For people who are yet to do fitness. It includes one exercise for each muscle group. At this stage of your development, this is enough. Try to do the exercises correctly
If you do not know how to perform any of the exercises, click on it and you will receive additional information. Do not use heavy weights. This type of workout is also called circuit training because you do one exercise for each muscle group.
Follow the program three times a week, for at least four weeks, emphasizing the construction of the technique and at the same time the adequate increase of the workload. Rest for up to one minute between sets and up to two minutes between different exercises.
- Monday – training
- Tuesday – rest
- Wednesday – training
- Thursday – rest
- Friday – training
- Saturday – rest
- Sunday – rest
Training – three times a week
- 10 minutes warm-up on an exercise bike
- Pulldown in front with a wide grip – 3 x 15 reps.
- Ejection of the bar from the leg – 3 x 15 reps.
- Shoulder presses with dumbbells – 3 x 15 reps.
- Triceps extension of the pulley – 3x 15 reps.
- Biceps flexion with a barbell from a standing position – 3 x 15 reps.
- Thigh extension – 3 x 20 reps.
- Femoral folding – 3 x 20 reps.
- Raised on tiptoe – 3 x 20 reps.
- Abdominal presses – 3 x to failure
Most people have lagging muscle groups that need more attention in order to build a beautiful and symmetrical body, so you need a specially designed training program, which is:
- Created for your goals and capabilities
- According to your training level
- Tailored to your lifestyle
- Tailored to diseases if you have any
- Communication and monitoring of results within 30 days
You should know that there is no universal way of training that can give equally good results for different people. Everyone has different genetic predispositions that determine the development of his body. Therefore, you need an individual training program tailored to your lifestyle, your goals, your training experience and the free time you have. We can prepare a training program especially for you. For more information, write us a personal message in the contact form, e-mail [email protected] or click on the photo.
What will you get?
- Description of the training program – what and how to train. Technique of performing each exercise.
- Link to each exercise, how it is performed, how many sets and repetitions.
- Rest time between sets and individual exercises.
- Emphasis on certain muscle groups if necessary.
- Different training methods.
- Communication and monitoring of results within 30 days