Sunday, 14 July 2019

Best workout plans for beginner


A lot of guys tend to do bodybuilding plans and they still beginner in bodybuilding, so in this article we will discuss the best workout plans for beginners to avoid injury. Beginners should progress in exercise each week and should graduate to different exercise which should be higher in volume and intensity, after 4 weeks you will built amount of quality muscle and over time you will get more experience and learn to push your muscles to be harder and recover more damage. His workout plan is suitable also for who take an extended leave of absence from training in different workout plans.
Week one:
You can start going to the gym two to three times a week and you should have a day of rest between each session so you allow recovery of your body. You should start with very light weight and slowly as taking it fast always end in failure for most of beginners. Start training full body with a pair of dumbbells, perform squats, lungs, dumbbells push-up, twists and squats with weights keeping your body straight, dumbbell bench press, lying leg curl, rope press down, barbell biceps curl, standing calf raise . Perform three sets of every exercise per workout doing 8-12 reps per set as rep is the key of achieving gains in muscle size regarding to muscle hypertrophy which making an increase in size of skeletal muscle through a growth in size of its cells.
Week two:
 In the 2nd week workout plan will be little more intense and that will increase your aerobic systems. You will train four days of this week and will split training into two upper-body exercise days and two lower-body days. Perform different exercise for upper-limb as barbell bench press, dumbbell flye, barbell bent-over row, lateral pulldown, overhead dumbbell press, dumbbell lateral raise, barbell biceps curl, machine preacher curl, rope press down, crunch and all these exercise will be done 3 sets for 15 reps per each exercise. Other different exercise for lower-limb as leg press, leg extension, lying leg curl, seated leg curl, standing calf raise, seated calf raise. Be aware that you should take rest after two days of training.
Week three:
Workout plan of this week will be done six days a week and will split into 3 categories pulling, pushing, lower body. Each muscle will be trained 3 to 4 sets with 15 reps. examples of pushing exercises as incline barbell bench press, dumbbell flye, overhead dumbbell press, smith machine upright row, and dumbbell kickback. Example of pulling exercises as barbell upright row, single-arm neutral-grip dumbbell row, incline dumbbell biceps curl, crunch, reverse crunch and examples of lower body as back squat, leg press, seated leg curl.
Week four:
In the final workout plan, you have to train four days. In this week you will hit each body part as chest, triceps, legs, shoulder, calves, and biceps. You will train for 2 days then take a rest then start again training for 2 days then take a rest. In this phase we focus on intensity more than learning new movements.
Finally if you don’t have the power and the self-discipline to do all of that, you will never succeed in this workout plans.

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