Do one
exercise for each of the major muscle groups.
The first
two weeks you practice your form so the weight should be light. Do additional
sets if you want to keep rehearsing the motion.
The second
two weeks you'll add another set. Start with a light warm-up set, then choose a
slightly heavier weight for each of your next two sets. You should approach
muscle failure by the target rep listed. Don't sacrifice good form to do more
reps if the weight is too heavy. You know you reach muscle failure when you
can't do any more reps on a given move with textbook form.
You'll
start with a light warm-up set during the third phase (weeks 5-8), then choose
a more challenging weight for your second and third sets. Try to choose a
weight so you can just reach the target rep; if you can do more reps the weight
is too light, and if you can't reach the target rep the weight is too heavy.
As you get
stronger over the course of the program, do more reps and/or increase the
weight to progressively challenge the working muscles.
If a given
barbell or dumbbell exercise is too difficult, find its machine counterpart and
practice on that before going back to free weights.
Follow this
workout three times per week on nonconsecutive days (Mondays, Wednesdays and
Fridays).
WEEKS 1-2
1-BARBELL
BENCH PRESS - MEDIUM GRIP
2 sets of
15 reps
2-LYING T-BAR
ROW
2 sets of
15 reps
3-SEATED
DUMBBELL PRESS
2 sets of
15 reps
4-STANDING
DUMBBELL PRESS
2 sets of
15 reps
5-DIP MACHINE
2 sets of
15 reps
6-LEG PRESS
2 sets of
15 reps
7-LYING LEG
CURLS
2 sets of
15 reps
8-AB CRUNCH
MACHINE
2 sets of
15 reps
WEEKS 3-4
1-BARBELL
BENCH PRESS - MEDIUM GRIP
3 sets of
15, 12, 10 reps
2-LYING T-BAR
ROW
3 sets of
15, 12, 10 reps
3-SEATED
DUMBBELL PRESS
3 sets of
12, 8, 8 reps
4-STANDING
DUMBBELL PRESS
3 sets of
15, 12, 10 reps
5-DIP MACHINE
3 sets of
15, 12, 10 reps
6-LEG PRESS
3 sets of
15, 12, 10 reps
7-LYING LEG
CURLS
3 sets of
15, 12, 10 reps
8-AB CRUNCH
MACHINE
3 sets of
15, 12, 10 reps
WEEKS 5-8
1-BARBELL
BENCH PRESS - MEDIUM GRIP
3 sets of
12, 8, 8 reps
2-LYING T-BAR
ROW
3 sets of
12, 8, 8 reps
3-SEATED
DUMBBELL PRESS
3 sets of
12, 8, 8 reps
4-STANDING
DUMBBELL PRESS
3 sets of
12, 8, 8 reps
5-DIP MACHINE
3 sets of
12, 8, 8 reps
6-LEG PRESS
3 sets of
12, 8, 8 reps
7-LYING LEG
CURLS
3 sets of
12, 8, 8 reps
8-AB CRUNCH
MACHINE
3 sets of
12, 8, 8 reps
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