How to Get the Perfect Body !
if you want to get strong, you need to spend a few months training heavy. If you want to look like
abodybuilder, you need to do more sets and reps. That means 12 weeks of circuit training.
first !! ,Lifting at least 3 times a week, preferably 5 times.
Begin each session with a 5 minute jog (6-7 mph).
if you want to get strong, you need to spend a few months training heavy. If you want to look like
abodybuilder, you need to do more sets and reps. That means 12 weeks of circuit training.first !! ,Lifting at least 3 times a week, preferably 5 times.
Begin each session with a 5 minute jog (6-7 mph).
Make sure to stretch lightly and flex hard during rest time: For size: 1 minute rest / For strength: 3 minutes rest.
--> To see your progress after workout Make sure to measure your arms, chest, calves, and thighs, and to weigh yourself.
Well, life is too damn short. That’s why we’ve come up witha system that lets you develop strength ,size and health
Week 1:
For each exercise:
Set 1: 10 reps
Set 2: 8
Set 3: 8
Set 4: 6
Day 1: Chest and Back
Chest:
1) Bench Press
2) Incline Press
3) Pullovers
Back:
1) Chinups (do as many as possible until you reach 50 total)
2) Bent over rows
Abs:
5 sets of 25 crunches
Day 2: Shoulders and Arms
Shoulders:
1) Clean and Press with barbell
2) Dumbbell Lateral Raises
3) Upright Row (Ignore 10, 8, 8, 6 sets...do this instead: Set 1: 10 reps, Set 2: 6 reps, Set 3: 4 reps)
4) Push Press (Ignore 10, 8, 8, 6 sets...do this instead: Set 1: 6 reps, Set 2: 4 reps, Set 3: 2 reps)
Arms:
1) Standing Barbell Curls
2) Seated Dumbbell Curls
3) Close Grip Bench Press
4) Triceps Pushdown (with Rope)
5) Wrist Curls
6) Reverse Wrist Curls
Abs:
Reverse crunches 5 sets of 25 reps
Day 3: Legs and Lower Back
Legs:
1) Squat
2) Lunges
3) Leg Curls
4) Calf Raises (5 sets of 15 reps)
Lower Back:
1) Straight-Leg Deadlifts (Set 1: 10 reps, Set 2: 6 reps, Set 3: 4 reps)
2) Good mornings (set 1: 10, Set 2: 6, Set 3:4)
Abs:
Crunches 5 sets of 25 reps
Day 4: Same as Day 1
Day 5: Same as Day 2
Week 2:
For all exercises: 4 sets of 8 reps (unless otherwise specified in week 1 basic workout plan)
change the muscle group order (so do back before chest this time, etc.)
Day 1: Same exercises for Legs and Lower back,
Day 2: Same exercises for Chest and Back
Day 3: Same exercises for shoulders and arms
Day 4: Lower back and Legs
Day 5: Chest and Back
Week 3:
For all exercises (unless otherwise specified in week 1):
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps
Set 4: 6 reps
Reverse the order of the exercises for every muscle group (So for example, on chest day, do Pullovers, then incline, then bench)
Day 1: Arms and Shoulders
Day 2: Lower Back and Legs
Day 3: Back and Chest
Day 4: Arms and shoulders
Day 5: Lower Back and Legs
For all exercises (unless otherwise specified in week 1)
Set 1: 8 reps
Set 2: 6 reps
Set 3: 4 reps
Set 4: 2 reps
Return the muscle groups back to Week 1's setup, but keep the reversed exercise order (doing Pullovers 1st instead of bench, etc.)
Day 1: Chest and Back
Day 2: Shoulders and Arms
Day 3: Legs and Lower Back
Day 4: Chest and Back
Day 5: Shoulders and Arms
Eat at least 1 g of protein per lb. of bodyweight.t. consume at least 3000 claories, eating every 3 hours
Keep good form! Do not rock, do not cheat, go all the way down to your chest on bench. Bring someone along that has worked out for a long time, or ask someone at the gym to watch and critique your form.
NEVER GIVE UP !
Aucun commentaire:
Enregistrer un commentaire