The main goal of this exercise plan is building muscle mass by properly performing the complex exercises.
This exercise plan is an ideal way of exercising for all beginners who need to learn how to properly perform the complex exercises, but it can also be used by more experienced people who want the change the way in which they exercise in order to reduce or avoid muscle period stagnation.
There are 3 trainings per week and the schedule will depend on the possibilities and wishes of each individual, but it is necessary to have at least 1 day of rest between each workout.
As mentioned at the beginning of this article it is necessary to properly perform each exercise of the exercise plan in order to avoid unwanted damage and ensure proper muscle growth. The proper performing of each exercise involves controlled movements and activation of one group of muscles that the given exercise is intended for.
It is recommended that before every workout there are 5-10 minutes of active warming. The rest between each series of an exercise should not exceed 90 seconds, while the rest between each exercise can be 2-3 minutes. To enable visible results the practicing of this exercising program should be at least 4-5 weeks.
Selection and schedule of the exercises in the exercise plan
Exercise No. 1 (Squats) – do 3 sets of this exercise with 10-15 reps in the series.
Exercise No. 2 (Stiff Leg Deadlift) – do 3 sets of this exercise with 10-15 reps in the series.
Exercise No. 3 (Seated Calf Raise) – do 2 sets of this exercise with 15-20 reps in the series.
Exercise No. 4 (Barbell Bench Press) – do 3 sets of 10-15 reps in the series.