12 Week Excellent Training Program For Beginners.

This training program is designed for all beginners with active exercising in the gym and includes workouts for the entire body in order to prepare for the more serious split intensive training programs.

This training program can also be practiced by those more experienced practitioners who for some reason haven’t worked out for a longer period of time.

In the first 6 weeks you will do 2-3 workouts for the whole body and it is necessary to have at least 1 day of rest between each workout, then from the 7th to the 12th week you will do 3-4 workouts per week (divided into upper body workouts and workouts for the lower body – the first will be for the upper body, then the second will be for the lower body, then a rest day and then back from the start again).

The rest between each series should not exceed 1 minute, while the rest between each exercise can be 1-2 minutes.

The purpose of this training program is to learn how properly to carry out basic compound exercises and most frequently used exercise machines found in most gyms.

Choice and schedule of exercises for the first to the third week

 

Legs exercise No. 1 (Leg Press) – Do 2 sets of 15 repetitions in the series.

Leg Press

Legs exercise No. 2 (Lying Leg Curl) – Do 2 sets of 15 repetitions in the series.

legs day

Exercise for the back (Seated Cable Row) – Do 2 sets of 15 repetitions in the series.

Seated Cable Row

Chest exercise (Flat Bench Press) – Do two sets of 15 repetitions in series.

how-wide-should-your-bench-press-grip-be-header-v2

Shoulder exercise (Shoulder Dumbbell Press) – Do 2 sets of 15 repetitions in the series.

Shoulder Dumbbell Press

Exercise for biceps (Barbell curl) – Do 2 sets of 15 repetitions in the series.

bigger-arms

Exercise for triceps (Triceps Pushdown) – Do 2 sets of 15 repetitions in the series.

triceps

Exercise for the lower back (Back extension) Do 2 series with over 12 repetitions in the series.

Back extension

Calf exercise (Standing calf raise) – Do 2 series with over 15 repetitions in the series.

Standing calf raise

Forearm exercise (Barbell wrist curl) – Do 2 series with over 12 repetitions in the series.

An exercise for the abdominal muscles with 2-3 sets and over 15 repetitions in the series.

Barbell wrist curl

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