Тraining program for all beginners at the gym!

Тraining program for all beginners at the gym!

By: NoelGRSr

This training program is specially designed for everyone who started active workouts at the gym and is consist of training for the entire body. This training can be seen as some kind of preparation for more serious split intensive training programs. This training program can as well be practiced by more experienced practitioners who for some reason have not got training training for a longer period of time. It is recommendable that n the first 6 weeks you should make make 2-3 training for the whole body and have at least 1 day of rest between each workout, then in the period between the 7th to 12th week you should make make 3-4 trainings per week (divided into upper training body and training for the lower body. It is intended that you should do the training for the upper body first and then the lower body. You need to have day rest and rotate alternately the training sessions). 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 to carry out basic compound exercises and commonly used exercise machines in most gym properly (but this does not mean that you do not have to increase the weight and resistance exercises in each subsequent week).


Training program schedule and choice of exercises from 1 to 3 weeks

-Exercise No. 1 leg (Leg Press) – you should make 2 sets of 15 repetitions in the series.

-Exercise No. 2 leg (Lying Leg Curl) – you should make 2 sets of 15 repetitions in the series.

-Exercise for your back (Seated Cable Row) – you should make 2 sets of 15 repetitions in the series.

-Exercise builds (Flat Bench Press) – you should make 2 sets of 15 repetitions in the series.

-Exercise Shoulder (Shoulder Dumbbell Press) – you should make 2 sets of 15 repetitions in the series.

-Exercise for biceps (Barbell curl) – you should make 2 sets of 15 repetitions in the series.

-Exercise for triceps (Triceps Pushdown) – you should make 2 sets of 15 repetitions in the series.

-Exercise the lower back (Back extension) –you should make two sets of 12 repetitions in series.

-Exercise sheets (Standing calf raise) –you should make 2 sets of 15 repetitions in the series.

-Exercise forearm (Barbell wrist curl) – you should make 2 batches with over 12 repetitions in the series.

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

Training program schedule and choice of exercises from 4 to 6 week

Exercise No. 1 leg (goblet squat or smith machine squat) – you should choose one of these two exercises and do 2-3 sets of 12 repetitions in the series.

Exercise No. 2 leg (dumbbell romanian deadlift or Lying Leg Curl) – you should choose one of these two exercises and do 2-3 sets of 12 repetitions in the series.

Exercise for your back (Seated Cable Row or One arm dumbbell row) – you should choose one of these two exercises and do 2-3 sets of 12 repetitions in the series.

Exercise builds (Incline Bench Press) – you should do 2-3 sets of this exercise with 12 repetitions in the series.

Exercise Shoulder (shoulder dumbbell press) – you should do 2-3 sets of 12 repetitions in the series.

Exercise trapeze (Dumbbell shrug) – you should do 2-3 sets of 12 repetitions in the series.

Exercise for biceps (Barbell curl) – you should do 2-3 sets of 12 repetitions in the series.

Exercise for triceps (Rope Push-downs) – you should do 2-3 sets of 12 repetitions in the series.

Exercise the lower back (Back extension) – you should do 2-3 sets of 12 repetitions in series.

Exercise sheets (Standing calf raise) – you should do 2 sets with 20 repetitions in the series.

Exercise forearm (Barbell wrist curl) – you should make 2 sets of 15 repetitions in the series.

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

Choice and schedule exercises program Sunday 7-12

Training for the upper body

Exercise No. 1 chest (Flat Bench Press) – you should do 3 sets of 10-12 repetitions in series.

Exercise No. 2 builds 2 (Peck Dec fly or dumbbell fly or flies) – you can choose one of these two exercises and do 2 sets of 10 repetitions in the series.

Exercise No. 1 back (Seated Cable Row) – you should do 3 sets of 10 repetitions in the series.

Exercise No. 2 back (One arm dumbbell row) – you should do 2-3 sets of this exercise with 10-12 reps in the series for each arm separately.

Shoulder Exercise No. 1 (shoulder dumbbell press) – you should make 2 sets of this exercise with 10 reps in the series.

Shoulder Exercise No. 2 (Dumbbell lateral raise) – you should make 2 sets of this exercise with 8-10 repetitions in the series.

Exercise for biceps (Barbell curl) – you should do 2-3 sets of 12 repetitions in the series.

Exercise for triceps (Triceps Pushdown) – you should do 2-3 sets of 12 repetitions in the series.

Exercise forearm (Barbell wrist curl) – you should make 2 sets of 15 repetitions in the series.

-Training for the lower body

Exercise No. 1 legs (smith machine squat or barbell squat) you can choose one of these two exercises and do 3 sets of 10-12 repetitions in series.

Exercise No. 2 legs (Leg extension) – you should do 3 sets of 12 repetitions in the series.

Exercise No. 3 feet (dumbbell Romanian deadlift or Lying Leg Curl) – you can choose one of these two exercises and do 2-3 sets of 10 repetitions in the series.

Exercise the lower back (Back extension) –you should do 2-3 sets of 12 repetitions in series.

Exercise sheets (Standing barbell calf raise) –you should do 2 sets with 20 repetitions in the series.

You can chose 2-3 exercises for abdominal muscles and 2-3 sets of 15 repetitions in the series.


Enjoy workout...


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