Hi everybody, here is the second part of my training programm, enjoy !
If you haven't see the first part of this programm, here is the link :
https://ukmusclebuilding.blogspot.com/2019/03/normal-0-21-false-false-false-fr-x-none_15.html
If you haven't see the first part of this programm, here is the link :
https://ukmusclebuilding.blogspot.com/2019/03/normal-0-21-false-false-false-fr-x-none_15.html
THIRD SESSION :
Wednesday:
Target Muscle: Arm
General Tips: Do not arch your
back, if you use your back, low the weight. Keep your elbows close to you and
keep them still. For the dumbells curl on the bench, let your arms hang back for
optimal work. For pulley extensions, if you have a rope, rotate externally at
the end of the movement.
- Dumbell alternate biceps curl (standing)
- Dumbell curl on inclined bench (sit)
- Lying triceps extensions flat bench
- Preacher biceps curl (EZ Bar)
- Vertical triceps extensions with high pulley (x5series or make long series 12reps+)
- Dumbell pull over (standing) Take a dumbell put it in your back behind your neck and just pull it over your head and repeat the movement).
- Biceps curl with the low pulley
FOURTH SESSION :
Thursday :
Targeted muscle: Shoulders /
Trapezius
General Tips: Shoulder muscles are
used to lift the elbows, so know this to understand how it works.
- Warming up with Cuban rotations
- Dumbells military press
- Dumbell side raises
- Rear Delt raises
- Upright row (Start with 3 tight grip sets to work more on the shoulers then do 2 wide grip sets to work on the traps and start to warm them up).
- Dumbell shrugs (Do 20 to 40 reps, traps are a dense and powerful muscle, and change the angle through the different sessions)
FIFTH SESSION :
Friday:
Targeted muscle: Legs
General Tips: The legs are
essential to work on because they will allow you to develop your upper body
more easily. A harmonious body is much more aesthetic, work on them so you
don't get nicknamed "chicken legs". In addition, working on the legs
releases a large amount of testosterone, one of the hormones that allows you to make muscle.
- Squats at the free bar (remember to pull your buttocks back and do not help yourself to straighten up with your back, lower the weight in this case).
- Dumbell Lunges
- Leg Press
- Leg extensions (quadriceps)
- Leg Curl (hamstrings)
- Carves on the leg press (use the leg press with streched legs and work your carves)
- Carves on a step (Carves are a very dense and powerfull muscle, work with high weights and large sets (20 to 40 reps)
Thank you for your comment Marc, I am sure it will help all those who want to deepen their training.
ReplyDeleteIndeed here I presented a very simple training, in fact I did not include all the possible variants of sessions and that I do myself in order to keep the articles relatively short.
As i say at the start of the first part of the programm : "This is a typical example to get started because even me, i apply some changes through the sessions."
This program is more for beginners so i haven't included things like deadlift which is a rather risky exercise and the rear delts which are difficult to feel when you start. I saw many begginers doing these exercises really wrong and i prefer to don't tell them to do things that can cause injuries or make them lose them time.
Your advices are welcome in a training programm and to be included in.
Your comment comes to bring valuable advice and complete my article.
Perfect if you want to start the gym, I share this to some friends ! Keep going !
ReplyDeleteThank you so much Maxime !
DeleteNice article for beginners its perfect !
ReplyDeleteThat's the aim ! Thank you !
Delete