Basic Gym training plan

If you do not, Oftewel work, in a long time, or, simply, from the first time you, your main goal in the first few weeks of learning the correct form for each exercise and the strength and stability of the base will be built vleermuis. This training program will be based on the op chauve-souris.

The first four weeks, we vleermuis échauffement two exercises each day. Some people make a lot of isolation exercises (ie, brachial curls, calf raises) are used, the two barely have a training exercise, do you think vleermuis planifions. But the difference here, We are the largest group of muscle definition in your muscles and fat is a greater volume of smoke means that the compound exercises that work is done.

This is the training program for beginners consists of three workouts per week (MWF) or (T-Th-Sat)

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Week 1 Training

Monday

3-5 minutes to warm up or doing jumping rope, jumping jacks, with a rowing machine or riding a stationary bike
Squat - 1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with a barbell (no added weight
Shoulder Press - 3 sets of 12 repetitions with a barbell
Notes: 60-90 seconds rest between each set of

Wednesday

3-5 minutes to warm up by jumping rope either machine rowing machine or riding a stationary bike
Deadlift - 3 sets of 12 repetitions with a barbell. (See Note 2 below)
Up Chin ups / pull - 3 sets of 8 repetitions (see note # 3 below, if you can not do, nor Chinup)
Note: Take 60 to 90 seconds rest between each set of

Note 2: To make a simple barbell deadlift, you need something to put a bar to simulate height of 6-8 cm high beams, the weight was on the plates. My suggestion would be to set the bar very low squat love, superposition of the weight with a step-up, or chair, the use of counterfeit plastic dishes or use a Plyo Box. The goal is to simulate the height of the bar rather be on the plates.

Note 3: If you have trouble with the 8 pull-ups (most beginners do not), there are few ways to get help. Use the machine supports Chinup in the gym that will help you and help you move. Be sure to use hard asssistance 8 reps (do not use it on a trampoline!) You can also have elastic bands at the top of the squat rack and hung hang under your feet. Your last chance to have a partner hold your feet and help up and down.

Friday

3-5 minutes to warm up by jumping rope either machine rowing machine or riding a stationary bike
Squat - 1 set of 12 repetitions with no barbell and then 3 sets of 12 repetitions with a barbell (no added weight
Bench press - 3 sets of 12 repetitions with a barbell (no added weight). When the bar is too heavy, then do you use the dumbbells up to 12 reps.
Notes: 60-90 seconds rest between each set of

Week 2 Workout
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Monday

3-5 minutes or jumping rope, doing jumping jacks for heating, using a rower machine or riding a stationary bike
Deadlift - 3 sets of 12 repetitions with the barbell.
Chin ups / pull-ups - 3 sets of 8 reps
Note: 60-90 seconds rest between sets to take

Wednesday

Jumping rope for 3-5 minutes or so, with hot-rower machine or stationary bike
1 set of 12 repetitions with a barbell and then 3 sets of 12 repetitions with the barbell (no added weight - squat
No weight with the barbell bench press 3 sets of 12 repetitions. If the bar is too heavy, so that the dumbbells for 12 repetitions, allowing to use.
Note: 60-90 seconds rest between each set

Friday

Jumping rope for 3-5 minutes or so, with hot-rower machine or stationary bike
Deadlift - 3 sets of 12 repetitions with the barbell.
Shoulder Press 3 sets of 12 reps with barbell
Notes: 60-90 seconds rest between each set
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Week 3 Workout

Note: Add 3 weeks during our simple diet plan

By now you have to do with all the basic exercises that are going to have a good understanding.

For 3 weeks, we're going to workout ... the addition of two new elements

A simple diet plan
Barbell weight (unless you feel you are not ready)


To add weight to the bar, has a weight that makes it difficult to want to add 12 repetitions. Note that I do 12 repetitions, not 13 or 14 of this! If you put more than 12 reps is not enough weight. Eek your last repetitions should be very difficile.Se you have 12 half-assed shoulder press, the weight is too much. Apparently more important than lifting weights.

up to his ideal weight for 12 repetitions.

Monday

Jumping rope for 3-5 minutes or so, with hot-rower machine or stationary bike
1 set of 12 reps with barbell only and then 3 sets of 12 repetitions with weights - squats
1 set of 12 reps with barbell only and then 3 sets of 12 repetitions with a weight added - Shoulder Press
Notes: 60-90 seconds rest between each set

Wednesday

Jumping rope for 3-5 minutes or so, with hot-rower machine or stationary bike
Deadlift - 1 set of 12 reps with just the barbell, and then 3 sets of 12 repetitions with a weight added
Chin ups / pull-ups - 3 sets of 8 reps
Note: 60-90 seconds rest between sets to take

Friday

Jumping rope for 3-5 minutes or so, with hot-rower machine or stationary bike
Squat - 1 set of 12 reps with just the barbell, and then 3 sets of 12 repetitions with weights based on
- Only 12 reps of bench press with barbell 1 set, and then 3 sets of 12 repetitions with a weight added
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Week 4 Workout

This time is 4 weeks, and ended with the beginning of the program about 4 weeks. Stronger over time.



Monday

3-5 minutes or jumping rope, doing jumping jacks for heating, using a rower machine or riding a stationary bike
Deadlift - 1 set of 12 repetitions with the only bar, and then 3 sets of 12 repetitions with weights.
Chin ups / pull-ups - 3 sets of 8 reps
Note: 60-90 seconds rest between sets to take

Wednesday

Jumping rope for 3-5 minutes or so, with hot-rower machine or stationary bike
Squat - 1 set of 12 repetitions with the barbell and then 3 sets of 12 repetitions with weights based on
- Only 12 reps of bench press with barbell 1 set, and then 3 sets of 12 repetitions with a weight added. If the bar is too heavy, so that the dumbbells for 12 repetitions, allowing to use.
Note: 60-90 seconds rest between each set

Friday

Jumping rope for 3-5 minutes or so, with hot-rower machine or stationary bike
Deadlift - 1 set of 12 reps with just the barbell, and then 3 sets of 12 repetitions with a weight added
Barbell shoulder press with 12 repetitions and 3 sets of 12 reps with added weight set to 1.
Notes: 60-90 seconds rest between each set
__________________________________________

After you finish with 4 weeks ...

Beginning 4 weeks after you have completed the training program, we work on building muscle strength and intensity and are ongoing.

To work in the early stages (1-9 months) to power the biggest advantage you'll see. Add 10-20 lbs on the squat bar every session is not unusual. You the results as remarkable in how you feel and see how your body looks. And show your muscles, and melting fat from your body is established.

You will see great results! ...

16 Tips To Triple Its Impact Workout

You do not want to spend long hours in the gym, but want to become stronger, in shape, lighter, and I feel good. It 'can not you get the most out of your workout time.
You can get 30 minutes in a super-efficient workout, and only a few workouts a week, if you maximize your workout.
Warning: First, I am not a certified instructor. He suggested that I read somewhere that they are working well for me. Secondly, you always get a new workout plan should be approved by a physician.
And although they were checked, or even if you do not worry, it's always important to start an exercise program slowly, until your body a chance to adapt or you will face burnout or injury.
Immerse yourself in the program - the people who designed the work, but want to see better results, faster and less time is spent. Here's how.
Range 30-40 minutes to your workouts. Although some people who really want to do a lot of my workouts tend to spend more time in the gym, the fact that 30 or 40 minutes later, the benefit is not so great. To last longer, reduces the intensity of training, and means that you spend too much time working. It is better to work at high intensity for a short period.
High intensity. If you are starting with exercise, it is better to go slow. If you are running or cycling, for example, at least a month before moving to a more rapid build up your stamina. This is a pace where you can speak freely without being diffused, moving on means. However, once you have the basis of resistance, increase the intensity to increase the effectiveness of coaching.
Protein.Se do not, just get out of your workout, cardio workouts and strength, such as the need to build muscle protein. I advise you or whey or soy protein shakes.
Water. Make sure to hydrate throughout the day. Your body will absorb the water takes a couple of hours, you just can not drink right before exercise. The regular day to get in the habit of drinking water.
Carbohydrates. Although low-carb craze might say otherwise, carbs are the body's main source of fuel. If you work hard, you need carbs, or you will not have enough energy. If you're a jerk, do not forget to include carbs - or a banana, low fiber / high glycemic carbohydrates needed for exercise is an excellent source.
Shake before and after training. The best thing is right before your workout / carb take a protein shake, and immediately after. Take the first workout, the muscles during exercise increases the flow of amino acids, the building blocks they need to give them. Workout shake stimulates muscle growth. Please also after a workout, 60-90 minutes a small grocery / carbohydrates with protein - a meal replacement bar will work fine.
Slow lifting. Many people contract their muscles slowly and then quickly released. But if you lift slowly in both directions, it is able to maximize each move. Raise and lower for a count of 5 seconds in each direction.
Heavy. If you are a beginner, it is best to start with a lighter weight so you can concentrate on good form. But once you have the form down, it is best that you can lift while maintaining proper form for lifting heavy weights. Do not sacrifice form for heavy vehicles is disabled. But the truck, with good shape, you can give better results in less time. The heavy duty for those who want to bulk up just not - it is a common misconception.
Failure for a game. Instead of 2-3 sets, like many people, one by one to maximize their potential, with heavy weights until you can no longer maintain proper form. "Failure" to lift weights does not mean that you must remove the rest with a wobbly or inefficient form.
Esercizi.Solo compounds with some practice, you can have a full workout composed of larger corpo.Alcuni exercises squats, deadlifts, good morning, slots, pumps, presses, bench, military lines, pullups, dips and more.
Pick up the balance. Where practical, or sitting on something or less stabilized, instead of being discovered, making them more efficient or a leg, or is standing on a Swiss ball exercise.
A cardio exercise that you enjoy. Is not it fun to exercise if you hate it. It will not last lungo.Sto looking.
Mescolare.Per strength training, change your routine every few weeks.
The size is good. Strength training in particular, and swimming, the shape is very important, but also for other types of exercise is important. If you are strength training, start with light weight so you can work on form. This is a spotter or an experienced coach who knows good form to help during the first month or two is good. Never sacrifice form for heavy loads. For swimming, you need a coach to teach the form.
Hills.Ti are stronger and make your limited workout time even more effective. It 's cool at first, but once you're used to the hills, you can get a good rhythm. Use a hilly route or do repeats on one hill.
Circuit. A mistake that many people of the same exercise without rest between sets serie.per to rest each muscle group. This will give you a good cardio workout while having your strength training.