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
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