A schedule for new comers should be training 2 day rest 1 day. Heavy training does not a reason to build up your muscle. Training and rest at the right moment is a key of you to success, each day you should control training time not more than 1 hour. I will show you a program in 1 week and you can apply this program match on your free time it’s no need to start on Monday. You can exercise in the morning noon or evening but in the evening you have to rest at lease 2 hours before you sleep, to cool down body temperature.
Within 6 months by using this schedule, please concern about correct step, breath, suitable weight and speed of movement. First month you don’t start with heavy weight, try to control 4 points above. After that increase weight, a suitable weight for you is a weight that you use all power to exercise in 10-12 reps. If you can lift weight less that 10 reps, you should decrease weight or increase weight if lift more than 12 reps.
Each exercise on this schedule start with warm up 1 set with less weight 12 reps, doesn’t forget to rest between rep about 2 minutes. Follow with normal weight 2 sets with 10-12 Reps. Let see schedule.
1st Day Chest and Abs
Decline Barbell Bench Press
Dumbbell Pull Over
Leg Raise
Crunch
2nd Day Thighs and Calves
Squat
Leg Extension
Leg Curl
Standing Calf Raise
3rd Day Rest
4th Day Back and Biceps
Dead lift
Lat pull down
Straight Barbell Curl
Dumbbell Curl
5th Day Shoulders and Triceps
One Arm Dumbbell Overhead Extensions
Dumbbell Kick-Backs
Side Lateral Raise
Shrug
Close Grip Bench Press
6th Day Rest
7th Day Rest
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