Fitness Trining Schedule For New Body Builder.

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

Incline Barbell Bench Press
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

Which Muscle you must concern ?

There are 7 big parts that you must train.


1. Chest
2. Back
3. Shoulders
4. Legs consist of Quads and Hamstrings
5. Arms consist of Biceps, Triceps and Forearm
6. Calves
7. Abs
A good schedule must train all 7 parts once per week. Don’t try to train one part like chest or arm more than another, every part will make you to have a perfect body.

Start at home or gym?


Before you start weight training first thing you will concern is where you will go to weight training. Many people start by went to a gym and many start at home. There are advantage and disadvantage of those two ways. Start at gym first you will build your muscle with many equipments second you will see a new friends who interesting in weight training it good when you have friends in gym or you will see a pretty girl at gym (wow), third is you will have trainer to tech you a correct way to build your muscle. Don’t be hurry to go to a gym near your house. Do you think that gym have enough equipment for all member or not or you must wait to use equipment and change a plate which suitable for you. In a snowing and raining will make you difficult to go to gym and you gym will open on your free time. All of those are points that you will concern when you decide to select where you will start weight training.

In first 1 or 2 months you may take a time to learn equipments in gym and learn how to use equipments and which weight is suitable for you to train. If there are personal trainers they will help you to find which equipments is good for you a first and they will set schedule for you. But don’t forget in a basic equipment barbell, dumbbell and bench. They look like simple equipments but they help you to have a big muscle if you choose a suitable weight.

Hello everyone who interesting in weight training

A big muscel cannot build within a short time. Every step to be bigger and bigger not walking on a red carpet. A Iron Man who stand higher everyboby must passed a pressure, tired and painfulness. I am a little man who want to be iron man. Now I'm standing at the first step.

I create this blog to share my experience and information about weight trining such as training , nutrition and supplement. Not only someone who want to have big muscle but every who want to have a good health will see interesting article from this blog. I think my blog will give you interesting information. Thank you to visit my blog.