This program should be followed for 12 weeks. Six straight weeks, followed by 1 week off, then 6 more straight weeks. This time frame should give you enough time to develop a good sense of technique, and will allow you to get a feeling for how your body will respond to the type of exercise and the amount of weight needed to achieve your goals. ( As previously said, if you don't know how to perform these exercises, please hire a trainer ).
Day 1: Squats- 2 warm-up sets, 3 working sets
Flat bench press- 2 warm-up sets, 2 working sets
Shoulder press- 1 warm-up set, 3 working sets
pull-ups- 3 sets
Day 2 : Bicep curl- 2 warm-up sets, 2 working sets
Triceps push-downs- 2 warm-up sets, 3 working sets
Calve raises- 1 warm-up set, 2 working sets
Abs- 50
Stretch- complete body
Day 3 : Dead-lift- 2 warm-up sets, 3 working sets
Incline press- 2 warm-up sets, 3 working sets
Push-ups- 3 sets
Dips- 3 sets
Day 4 : Bicep curl- 2 warm-up sets, 2 working sets
Triceps push-downs- 2 warm-up sets, 3 working sets
Calve raises- 1 warm-up set, 2 working sets
Abs- 50
Stretch- complete body
3 Days off per week to repair and recover
Use a two on, one off, two on, two off split
( example: mon. tues. on, wed. off, thurs. fri. on, sat. sun. off )
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