Typical Training Programm (First Part)

Welcome to this new blog,

Today I will present you a typical training program over a week, this type of program is called "split" because I target different muscle groups at each session.

This program is based on my own training. This is a typical example to get started because even me, i apply some changes through the sessions.

Here is the typical format of my training sessions:

1 minute of recovery time between every sets

2 minutes or 3 for a high performance.

4 to 5 minuts between every exercise.

8 to 10 repetitions for each set, 5 to 10 repetitions for a heavy weight.
I advise you to vary your performance about each session, make very big performances about every 2 sessions.

Do 4 sets per exercise:

- 1 set of warm up (light weight) this first set will activate the targeted muscle and prepare it. This series also allows the muscle to be congested in order to soak it with blood and will release all its power later on. So take a lightweight and go for 12 reps.

- 3 series by increasing the weight gradually to reach an optimal working weight and then low it if necessary according to your strength and available energy.

Warm up before each session with an elliptical bike, for example, or by running or hitting a boxing bag to raise the body temperature and tell to your body that you will ask him a big effort.

Warm up the affected joints before working on a muscle with repeated movements (such as circles with your arms to warm up the shoulders, as the shoulders are easily subject to injury, as are the knees)

If you don't know the exercises I'm quoting here, find out what they are by simply typing the exercise name on google or youtube.

FIRST SESSION :

Monday :

Targeted Muscle: Back

Generals tips: When working on your back, put your shoulders forward at the beginning of the movement and then when you pull, bring your shoulders back and tighten the shoulder blades. Your hands should only be used as hooks, let your back do the work and do not overtighten the bar/dumbells. Always keep your back straight, for this purpose, pull your buttocks back, otherwise an injury will quickly occur.

• Bar pulls
• T-bar row
• Unilateral dumbell rowing
• Cable row

 SECOND SESSION :

Tuesday :

Target Muscle: Chest + Abs

Generals Tips: Bulge your chest and keep your shoulder blades tight during movement to engage your pectoral muscles. For abs, exhale with each contraction. The abs work when you bring your pelvis and chest closer together.

• Pec-Deck to warm up
• Dumbells bench press
• Dumbells incline press
• Cable crossover (Medium level pulley, set the pulley on the same line as your chest)
• Cable crossover (Low pulley, set the pulley as low as possible to work the clavicular part)
• Side bend upright with dumbell (to work on your side abs)
• The plank
• The weel

Hope these advices will help you !
You will find the second part of my training in my next article ! Or by following this link :
https://ukmusclebuilding.blogspot.com/2019/03/typical-training-programm-second-part.html