Three days training program for beginners
If you are fresh at the gym you will need to have a training
program to increase your muscle gains and this program will help you do
that.
Monday - chest and triceps:
Incline bench press 3 sets of 8-10 reps
Dumbbell bench press 3 sets of 8-10 reps
Triceps dips 3 sets of 8-10 reps
Wednesday - back and biceps:
Wide-grip pulldown behind the neck 3 sets of 8-10 reps
V-bar pudlldown 3 sets of 8-10 reps
Barbell curl 3 sets of 8-10 reps
Hammer curls 3 sets of 8-10 reps
Barbell curl 3 sets of 8-10 reps
Hammer curls 3 sets of 8-10 reps
Thursday - rest day
Friday - shoulders and legs:
Seated barbell press behind neck 3 sets of 8-10 reps
side lateral raise 3 sets of 8-10 reps
leg press 3 sets of 8-10 reps
Leg Extension 3 sets of 8-10 reps
Lying leg curls 3 sets of 8-10 reps
Smith machine calf raise 3 sets of 8-10 reps
Smith machine calf raise 3 sets of 8-10 reps
Saturday - rest day
Sunday - rest day
At the end of every training session you can do 1 or 2 abdominal exercises of your choice with 3-5 sets of each exercise.
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