Every one from us want to have some serious mass muscl arms and charmed chest and large shoulder, and show out those abs, from my own reseachs i'll put here a great program for us the beginners step by step that will get us started on the right foot.
don't expect that we will be like jay cutler or rounie colmen in two days!cause bodybuilding takes a long time focus and consistencyand the good new comes from 6th and 12th months there when you will see the good results,and it is important to learn proper form and basic safety rules now to make sure you don't injure yourself when you are pushing heavier weights.
Building A Body Takes Time, Focus And Consistency.
we are going to split the body into two separate days: upper body except ads on day 1, lower body plus ads on day 2. since we are aiming to tarin each muscle twice a week, this means we can do day 1 and 2 on monday and tuesday,for example
then we do day 1 and 2 again on thursday and friday,leaving wednesday and the weekend open for the rest and relaxation.the following week you start over the monday.
Monday: Upper Body
Dumbbell Bench Press
2 sets of 10-12 repsButterfly
2 sets of 10-12 repsMilitary Press
2 sets of 10-12 repsTriceps Pushdowns
2 sets of 10-12 repsLying Triceps Press
2 sets of 10-12 repsSide Lateral Raises
2 sets of 10-12 repsPreacher Curls
2 sets of 10-12 repsSeated Dumbbell Curls
2 sets of 10-12 repsLat Pulldowns
2 sets of 10-12 repsOne-Arm Dumbbell Rows
2 sets of 10-12 repsDumbbell Shrugs
2 sets of 10-12 repsTuesday: Lower BodyLeg Press
3 sets of 10-12 repsLeg Extensions
2 sets of 10-12 repsSeated Leg Curls
2 sets of 10-12 repsLying Leg Curls
2 sets of 10-12 repsStanding Calf Raises
3 sets of 10-12 repsSeated Calf Raises
2 sets of 10-12 repsAb Crunch Machine
2 sets of 10-12 repsCrunches
3 sets of 10-12 reps
Wednesday: RestThursday: Upper BodyChinups
3 sets of 10-12 repsSeated Cable Rows
2 sets of 10-12 repsUpright Cable Rows
2 sets of 10-12 repsLateral Raises
2 sets of 10-12 repsEZ-Bar Curls
3 sets of 10-12 repsHammer Curls
2 sets of 10-12 repsIncline Dumbbell Press
2 sets of 10-12 repsCable Crossovers
3 sets of 10-12 repsMilitary Press
2 sets of 10-12 repsDips
2 sets of 10-12 repsRope Pushdowns
3 sets of 10-12 repsFriday: Lower BodyDonkey Calf Raises
2 sets of 10-12 repsStanding Calf Raises
2 sets of 10-12 repsSeated Leg Curls
2 sets of 10-12 repsStanding Leg Curls
2 sets of 10-12 repsLeg Press
2 sets of 10-12 repsHack Squats
2 sets of 10-12 repsAb Crunch Machine
2 sets of 10-12 repsCrunches
3 sets of 10-12 repsSaturday: RestSunday: Rest
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