Beginner Fitness Program


Bulking Practice Patterns for beginners for 1 week

For those of you who are still a novice and just starting the fitness may still be confused to determine what exercise program you want to do in place of the Gym. If you have enough funds, you can use the Personal Trainer service to create your training program. But if your fitness budget is still fitting, you should be more creative in organizing your training program. Many ask, looking for information anywhere, that's the key.
The following bulking exercise patterns may be able to refer to composing another exercise program. Make sure you have mastered the technique correctly and recognize your body's ability.


Monday: Chest Training Program

  1. Dumbell Bench Press: 4 Sets | 12 – 15 reps, breaks between 10 – 20 sets of Breaks between      workouts 10 – 30 seconds
  2. Cable Cross Over: 3 Set until Failure, break between set 10 – 20 seconds. Rest between 10 – 30 seconds of exercise
  3. Bench Press: 4 sets, 10 – 12 reps, breaks between sets 10 – 20 seconds rest between workouts 10 – 30 seconds
  4. Low Cable Cross Over 3 sets until failure, break between set 10 – 20 seconds rest between        workouts 10 – 30 seconds
  5. Barbell Incline Bench Press: 3 sets, 10 – 12 reps, break between set 10 – 20 seconds rest between exercise types 10 – 30 seconds

Tuesday: Foot training Program

1. Leg Press: 4 sets, 20 reps, rest between sets 10 – 20 seconds rest between workouts 10 – 30                  seconds
2. Walking Dumbell Lunge (with barbell or dumbbell): 4 sets, 20 reps, rest between sets 10 – 20              seconds
    Rest between 10 – 30 seconds of exercise
3. Leg Extension: 4 sets, 20 reps, rest between set 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise
4. Seated Leg Curl: 3 sets, 20 reps, rest between set 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise
5. Smith Machine Calf Raises: 3 sets, until failure (failed), break between sets 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise
6. Hip Abductor: 3 sets, 15 reps, breaks between sets 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise
7. Smith Machine Lunge: 3 sets, 20 reps, rest between sets 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise

Wednesday: Abdomen and hands-training Program


1. Barbell Curl: 4 sets, 10 – 12 reps, breaks between sets 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise
2. Hammer Curl: 4 sets, 10 -12 reps for each hand, a break between sets of 10 -20 seconds
    Rest between 10 – 30 seconds of exercise
3. Concentration Curl, 4 sets, 10 – 12 reps for each salted hand, break between sets of 10 -20 seconds
    Rest between 10 – 30 seconds of exercise
4. Triceps Rope Down, 4 sets, 10 – 12 reps, breaks between sets 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise
5. Dips, 3 sets until failure, break between sets 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise
6. Leg Raises, 3 sets, 20 reps, my set between 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise
7. Rope Crunch, 4 sets, 20 reps, rest between sets 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise
8. V Up Sit Up, 3 sets, 10 reps, rest between sets 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise

 Thursday: Back training Program/wing muscles


1. Lat Pull Down, 4 sets, 10 – 15 reps, breaks between sets 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise
2. Deadlift, 4 sets, 10 – 15 reps, breaks between sets 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise
3. Wide Grip Pull Up, 3 sets until failure, break between set 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise
4. Back Extension, 4 sets, 15 reps, rest between sets 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise
5. One Arm Dumbell Row, 4 sets, 15 reps for each hand, rest between sets of 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise
6. Inverted Row, 3 sets until failure (Gagall), break between sets 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise



Friday: Shoulder Training Program


1. Overhead Dumbell Press, 4 sets, 12 reps, breaks between sets 10 – 20 reps
    Rest between 10 – 30 seconds of exercise
2. Standing Military Press, 4 sets, 12 reps, breaks between sets 10 – 20 reps
    Rest between 10 – 30 seconds of exercise
3. Arnold Press, 3 sets, 10 – 12 reps, breaks between sets 10 – 20 reps
    Rest between 10 – 30 seconds of exercise
4. Dumbell Front Raise, 4 sets, 10 reps, rest between set 10 – 20 reps
    Rest between 10 – 30 seconds of exercise
5. Dumbell Side Raise, 4 sets, 10 reps, rest between set 10 – 20 reps
    Rest between 10 – 30 seconds of exercise
6. Reverse Fly, 3 sets, 10 reps, breaks between sets 10 – 20 reps
    Rest between 10 – 30 seconds of exercise

Saturday: Foot Training Program


1. Leg Press: 4 sets, 20 reps, rest between sets 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise
2. Walking Dumbell Lunge (with barbell or dumbbell): 4 sets, 20 reps, rest between sets 10 – 20              seconds
    Rest between 10 – 30 seconds of exercise
3. Leg Extension: 4 sets, 20 reps, rest between set 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise
4. Seated Leg Curl: 3 sets, 20 reps, rest between set 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise
5. Smith Machine Calf Raises: 3 sets, until failure (failed), break between sets 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise
6. Hip Abductor: 3 sets, 15 reps, breaks between sets 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise
7. Smith Machine Lunge: 3 sets, 20 reps, rest between sets 10 – 20 seconds
    Rest between 10 – 30 seconds of exercise


Sunday: OFF

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