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We all start in bodybuilding. I offer a program that will let you start practicing bodybuilding gently.
The principle of this program is to start with full sessions, that is to say work the whole body in every session, but by varying the exercises with light weights. This program also allows to learn to do it correctly every movement.
We will do three sessions a week + 1 muscu cardio session to adjust according to his schedule.
Example of distribution:
Monday: Muscu
Tuesday: Rest
Wednesday: Muscu
Thursday: Rest
FRIDAY: Muscu
Saturday: Cardio
Sunday: Rest
For the cardio session, you can do 40 min bike / treadmill / elliptical or 1h pool 1h squash, again to choose according to their preferences, all of which is to spend at least 1 times week.
For weight training, it will work the entire body. We must therefore:
- 1 year Chest
- 1 year Back
- 1 year Biceps
- 1 year Triceps
- 1 year Abdos
- Leg 1 year
- 1 year Buttocks
For each exercise, we will 3 sets of 10 repetitions. We certainly do not charge by weight, in order of priority to learn to do the movements and avoid injury.
An exercise for every part we pick, while varying as much as possible in the week.
Examples of exercises:
Chest: Bench press, incline developed, Butterfly ...
Back: Draw horizontal, vertical draw ...
Biceps curl, biceps with dumbbells ...
Triceps: Movements with dumbbells, vis-à-vis pulley ...
Abs: bust Statement on carpet, abs machine ...
Legs: Squat, lunges, leg press, leg extension ...
Buttocks: carpet on pool Reading ...
There are many different guided machines to work each muscle, I would advise beginners to favor these guided machines to start anyway.
Then it is very important to learn the movement of the bench press and the squat, which are two of the most important and effective strength training exercises. Beware though: make show you the basic positioning and movement, and make sure every time!
Now, an example of weekly weight training program for beginners:
Using 3 x 10 x 30kg is 3 sets of 10 repetitions with a load of 30 kg
MONDAY
- Bench press: 3 x 10 x [vacuum down] - Squat: 3 x 10 x [vacuum down] - Horizontal Circulation: 3 x 10 x 10kg
- Printing of the pulley (biceps): 3 x 10 x 10kg
- Printing of the pulley (triceps): 3 x 10 x 10kg
- Bust Statement: 3 x 10
WEDNESDAY
- Pectoral machine: 3 x 10 x 15kg
- Lunges: 3 x 10
- Basin Statement: 3 x 10
- Vertical Circulation: 3 x 10 x 10kg
- Dumbbell Biceps: 3 x 10 x 3kg
- Triceps Dumbbell: 3 x 10 x 3kg
- Bust Statement: 3 x 10
FRIDAY
- Incline: 3 x 10 x [vacuum down] - Horizontal press: 3 x 10 x 30kg
- Back machine: 3 x 10 x 10kg
- Printing of the pulley (biceps): 3 x 10 x 10kg
- Printing of the pulley (triceps): 3 x 10 x 10kg
- Bust Statement: 3 x 10
SATURDAY
40 minutes of elliptical
=> Take between 2-3 minutes rest between sets
I advise to follow this program at least two months. Gradually increasing the charges once you master the different movements.
