Contrary to popular belief, training at home can also be very useful and effective. They are suitable for those people who do not plan to recruit large number muscles, but just want to pump up.
Home bodyweight workouts for men
Many people are sure that they can build muscles only with the help of sports equipment. At the same time, using your own weight can be no less effective. This requires a proper home workout program for men. But you must understand that in this case you will not be able to gain a lot of muscle mass. But keeping yourself in good shape will be ideal. It also makes sense to exercise with your own weight for beginner athletes who do not yet have muscles.
Bodyweight training is also perfect for girls. However, if you are an experienced athlete, but are on a business trip, you can stay in shape with a home weight training program for men. The presented set of exercises is aimed at developing all the muscles of the body. It will help you not only maintain muscle tone, but also burn fat, which is very important for girls.
- Push-ups. This movement allows you to actively develop the muscles of the upper body. When performing it, the triceps, chest muscles, and stabilizers are involved. And also the anterior deltas. First you need to increase the number of repetitions, and then you will have to find an opportunity to use weights. Let's say a backpack with a load can help you with this.
- Push-ups between chairs. The movement allows you to strengthen the triceps and there is no need to use special sports equipment for this. Just place two chairs (bedside tables) next to each other and perform the movement. It is important to choose items that are as durable as possible.
- Incline push-ups. The movement is performed similarly to classic push-ups, but the legs must be placed on an elevated platform. As a result, the main load will fall on the chest muscles.
- Pull-ups. An excellent movement that allows you to effectively work out the latissimus dorsi muscles. When you can perform 12 repetitions, you should start using weights.
- Pull-ups, reverse grip. The technique is similar to the previous exercise, but you need to use a reverse grip with your palms facing you. The movement helps develop the biceps.
- Hyperextension. With this movement you will be able to strengthen the muscles of the lower back, buttocks, and thighs. To perform it, special exercise equipment is used, but at home you can use a bed. The frame should hang over the edge of the bed at waist level and you will need a helper to hold your feet and prevent you from falling.
- Squats. If you work with your own weight, then you should go as low as possible. The quadriceps and buttock muscles are actively involved in the movement.
- Lunges. An excellent exercise for the leg muscles. To make it more difficult, use dumbbells.
- Calf raises. Develops the calf muscles and to make it more difficult you should use dumbbells or another type of weights.
#1 weight training program for men
If you decide to train at home, then you must adhere to the same bodybuilding principles that are used in the gym. First of all, you need a home workout program for men, which you need to follow in the future. We will look at an example of such a program below. At home, if you have sports equipment (you should have dumbbells, or even better, an additional barbell), you can train almost as effectively as in the gym.
Of course, you will need time to see the results of your classes, however, training in gym cannot bear immediate fruit. Beginning athletes should work on all muscle groups in each session for several months. Then you need to divide the body into several groups, which should be trained on a separate day. Let's look at an example of a home workout program for men.
Day 1 of the training - pumps up the muscles of the arms, back and chest
- Push-ups - perform 2 sets, each with 10 to 12 repetitions.
- Push-ups between supports - perform 4 sets each, of which there will be from 15 to 18 repetitions.
- One-arm push-ups - perform 3 sets each, with 8 to 12 repetitions.
- Push-ups, wide arms - perform 3 sets, each of which will have from 8 to 12 repetitions.
- Push-ups, narrow hand position - perform 2 sets, each of which will have from 6 to 10 repetitions.
- Squats - Perform 4 sets, each with 10 to 12 reps.
- Lunges - perform 3 sets, each of which will have from 10 to 12 repetitions.
- Standing calf raises - perform 3 sets, each with 15 to 20 repetitions.
- Lying leg raises - perform 4 sets, each of which will have 20 repetitions.
- Lifting the body in a lying position - perform 4 sets, each of which will have from 20 to 30 repetitions.
Training program No. 2 with weights for men
As an example, we will give another complex that can be effective not only for beginner athletes.
1st day of training
On this day we work on the biceps. Select the weight of the dumbbells so that you can perform the specified number of sets and repetitions. At the same time, the last repetitions should be difficult for you.
- Bicep Curls - Perform 5 to 7 sets, each with 20 to 25 reps.
- “Hammers” - perform from 3 to 5 sets, each of which will have from 15 to 25 repetitions.
This is a day to work on the chest muscles and we will actively work on all three sections of this group. All movements must be performed at a slow pace.
- Push-ups - perform 5 to 7 sets, each with 15 to 35 repetitions.
- Incline push-ups - perform 3 to 5 sets, each with 15 to 30 repetitions.
- Bench push-ups - perform 3 to 5 sets, each with 15 to 30 repetitions.
After the first two training days, you need to rest for 24 hours. The third training day is devoted to working on muscles shoulder girdle or deltas. Thanks to the use of three exercises, you can effectively work out all sections of the deltas.
- Seated Dumbbell Press - Perform 5 to 6 sets, each with 20 to 25 reps.
- Dumbbell lateral raises - perform from 3 to 5 sets, each of which will have from 15 to 25 repetitions.
- Dumbbell front raises - perform 3 to 5 sets, each with 15 to 25 repetitions.
Now you have to work on your back muscles and the main movement will be pull-ups.
- Pull-ups - perform 5 to 8 sets to failure.
- Incline Dumbbell Rows - Perform 3 to 5 sets of 15 to 20 reps each.
- Shrugs - perform 4 to 7 sets, each with 20 to 25 repetitions.
Again, after two days of training, we give the body a day of rest and begin to develop the triceps.
- Push-ups, narrow hand position - perform from 5 to 7 sets, each of which will have from 15 to 25 repetitions.
- Reverse bench push-ups - Perform 4 to 5 sets, each with 20 to 50 repetitions.
- Overhead arm extensions with dumbbells - perform 3 to 5 sets, each with 15 to 20 repetitions.
This is the final day of the training program, aimed at developing leg muscles. After this, you rest for a day, and the program is repeated from the beginning.
- Weighted Squats - Perform 5 to 6 sets of 20 to 25 reps each.
- Dumbbell rows, legs straight - perform 4 to 5 sets, each with 15 to 20 repetitions.
Home workout programs
Exists huge amount various programs home fitness. In this article you will be presented with several effective programs workouts at home. I would like to immediately note the fact that you can do fitness both in and at home, getting pretty good results. It all depends not on where you work, but how you do it.
Homefitness is actually not a complicated thing, since doing it at home is much easier than, for example, bodybuilding, so there is no need for heavy weights and extra loads, and therefore no additional equipment.
However, for the best effect, you all need to purchase a certain minimum kit inventory.
Inventory
To fully practice at home, you must at least have 2 collapsible dumbbells. Why collapsible? In order to increase and decrease the load. If you buy several sets of dumbbells, it will be a little expensive and, in fact, pointless. If you have 2 dumbbells of the same weight are also not the best option, since different groups muscles require completely different loads.
You can also buy a pair weights with Velcro, they will be useful for you in exercises for your legs, buttocks and abs.
If your budget allows, then buy some inexpensive simulator, like “ step", for aerobic exercise. Ideally have at home treadmill or exercise bike.
Training programs at home
Programs on fitness very, very much. Over time, having become a little more familiar with this sport, you yourself will be able to easily combine exercises yourself, based on your capabilities and the amount of free time.
Below I will describe two training programs for you: initial And advanced that must be performed every other day (Mon, Wed, Fri or Tue, Thu, Sat).
Initial program
You need to start with this program, and then carry out more advanced a set of exercises described in the following program. Duration of classes for the initial program - from 1 to 3 months.
The number of approaches in each exercise is 2-3 approaches. The first month - 2, then - 3. However, this is all purely individual, if you feel that 2 approaches are not enough for you, do three at once. We do everything to the maximum, with light weight. By saying “maximum”, it does not mean that you should collapse after every fitness exercise. It is enough to feel a full load, when further performing the exercise is already difficult.
Beginner home fitness program
|
Exercise |
Approaches |
Replays |
|
Squats with dumbbells. |
2-3 |
|
|
2-3 |
||
|
(possible with weights) |
2-3 |
|
|
2-3 |
15-20 |
|
|
Push-ups |
maximum |
|
|
2-3 |
||
|
2-3 |
maximum |
|
|
(possible with weights) |
2-3 |
maximum |
*
If you do not have a bench, then use ordinary chairs (without backs). If you don’t have such chairs, then do dumbbell chest presses while lying on the floor.
As the body gets used to the stress, fitnessHouses will seem to you not such a difficult task as it may have seemed at the beginning. Later, you can include jumping in the program jump rope(at the very beginning of training), as well as increase the weight of dumbbells and use weights when performing exercises.
Also, if you have Houses there is a barbell, later you can replace the dumbbells with a barbell for more effective pumping of muscles (then there will be exercises: squats with a barbell, lunges with a barbell, and the raise of arms with dumbbells can be replaced with a bench press).
This program is quite simple, but effective. After you have practiced it for several months, you can move on to the next one.
Advanced program at home
This program differs from the previous one both in the number of exercises and in their variety. In addition, now we train different muscles - in different days. We train the same way every other day.
Day 1 - Legs, back, abs
Before executing the program, be sure to
|
Exercise |
Approaches |
Replays |
|
Squats with dumbbells. (the technique is the same as in, only instead of a barbell there are two dumbbells near the shoulders). |
||
|
(only with dumbbells on shoulders) |
15-20 |
|
|
Deadlift with dumbbells (similar, only instead of a shatang there are two dumbbells in your hands). |
||
|
maximum |
||
|
(possible with weights) |
maximum |
Day 2 - Chest, biceps, triceps, shoulders
Before executing the program, be sure to
|
Exercise |
Approaches |
Replays |
|
Push-ups |
maximum |
|
|
(on a bench or chairs, or at least on the floor) |
||
|
(from a bench or chair, with your feet on a sofa, armchair or other chair) |
||
|
Dumbbell press or |
||
There is no person who would not like to have good health and a good figure, and this is especially noticeable among men. There are many reasons for this, and they differ radically, but the ways to achieve them are always the same.
Some people try to install a treadmill or exercise bike at home, which is undoubtedly commendable, but very useless. If you need a really high-quality result, then it is better to buy any (even the cheapest) bicycle and sneakers, and then move along fresh air morning and evening. This approach is not very comfortable, but the body gains health and becomes truly stronger and more resilient, which exercise machines cannot provide, even if desired.
All exercises are repeated from 5 to 40 presses in 5 approaches. There is no need to try to increase the weight once again or increase the number of presses, because... The body must get used to the gradual increase.
Additional aspects and summary
Training at home for men, like any other sport, should be accompanied by quality nutrition. Carbohydrates and proteins should dominate the food, but the vitamin complex should always be maintained. During sports, the body consumes a very large amount of energy, which needs to be replenished, and the next meal should take place 30 minutes after training.
When playing sports, it is important not only to conduct training correctly, but also to be very careful about nutrition. Everything should be in moderation, and you should not try to speed up the result so that the body does not suffer. The right regular approach will help achieve results, even if the body is not naturally predisposed to this.
Home workouts are different. To such physical exercise we can include morning 30-minute exercises and, as well as active cardio.
The fast pace of life leaves little time for personal space. Home, family, work or study force girls to push their dreams of a slim and fit body into the background. Financial difficulties or lack of time do not allow you to visit the gym. But even in such a situation, you shouldn’t despair, because you can successfully train at home. You only need to devote 30-40 minutes a day to improving your figure, and the result will be an elastic and resilient body. When exercising at home, regularity, following a training plan and rest are important.
What muscle groups to pump?
Girls with overweight During training, it is better not to focus on certain muscle groups. The muscles of the whole body should be pumped, thus ensuring uniform burning of the fat layer. The training should begin with a warm-up, during which all muscle groups must be prepared for the load. Then follows the aerobic part, and it doesn’t matter what the exercises are. The main thing is intensity and preparation of the heart for power load.
At normal weight It is recommended to start pumping up the arm muscles. To do this, you can use an expander and 2 kilogram dumbbells. And when doing push-ups in a lying position, the pectoral and back muscles are simultaneously strengthened. The most difficult thing to pump is the abs; not only regular load is important for it, but also its gradual increase. The upper abdominal muscles are perfectly pumped by lifting the upper body from a lying position. Effective exercise for the lower abs: lying on the floor, raise both legs at the same time. At the same time, you cannot lower your feet to the floor, maintaining tension in your abs. The muscles of the legs are the easiest to pump; they are used to being in good shape and are ready for serious loads. Therefore, regular squats can be done with weights. And if you also wear a backpack filled with books, you can strengthen your back.
What is important for beginners to know?
Training at home should not be treated as exhausting hard labor. It is better to set yourself in a positive mood and strive to do the exercises with pleasure. After all, playing sports will not only improve appearance, and get rid of extra pounds, but will also allow you to feel lightness and confidence in your own abilities. Girls who are just starting to get involved in training should not immediately put excessive stress on their muscles. You need to start with light exercises, bringing the technique to automaticity. And only after that do more approaches, increasing the load.
Often beginners make a mistake due to which the possible results of training disappear. We are talking about a negligent attitude towards training. If you have already decided to play sports, then you should stick to the training plan. There is no place for laziness in this matter and bad mood, which is most often the reason for missing classes. You should allocate only 3-4 hours a week, engage productively in certain days, and a slim body is guaranteed. Playing sports without proper nutrition and staying hydrated is a waste of time. For greater self-confidence, beginners are recommended to record workouts in a notebook, displaying the exercises done, the number of executions and approaches.
Warm-up technique
It is important to warm up your muscles and joints well when warming up. Carry out a set of rotational movements with each part of the body. Start with the shoulders, elbows and hands, and end knee joints and feet. Also, do not forget to warm up your back and lower back: bending to the side and rotating your body.
Example training program
Must have basic set dumbbell and fitness bar
- Monday (legs and biceps):
- Deep squats – 15 times 3
- – 20 x 2
- Dumbbell press, in a sitting position - 15 times 3
- Swing your arms to the sides with dumbbells or weights - 10 times 2
- Squats with dumbbells – 15 times 3
- Wednesday (chest and triceps):
- Push-ups – 10 times 3 times
- Lifting dumbbells up from a lying position – 30 times 2
- Push-ups on a chair – 15 times 3
- – 30 sec. 2-3 times
- Reverse crunches – 15 times 3
- Friday (back and abs):
- Squats with dumbbells – 15 times 3
- Crunches – 30 times 2
- Leg raises in a lying position – 20 times 2
- Fold - 15 times 3
- Exercise “Superman” - 15 times 3
- Sunday (butt and thighs):
- Squats – 30 times, 2 sets
- Exercise “heel to ceiling” - 30 times on each leg, 2
- Leg swings in a lateral position - 40 times 2
- Lunges with dumbbells – 15 times 3
- Deadlift – 25 times 2
After strength exercises To lose weight, you need to do a fat-burning workout. At home, step aerobics is best. Cardio training should last at least 50-60 minutes; only with such a prolonged load does the body burn excess fat. With its help, not only kilograms are lost and muscle tone increases, but also the cardiovascular and respiratory systems are strengthened.
Basic rules of training
- Strength training - 3-4 times a week, fat burning can be done daily.
- Duration of training (strength and cardio) – 1.5 hours.
- Class times are selected individually. It doesn’t matter whether it’s morning or evening, the main thing is physical stimulation and motivation.
- The workout necessarily begins with a warm-up and ends with a cool-down.
- After eating, 2 hours should pass, only then you can start exercising.
- It is necessary to increase the number of repetitions in case of lung execution.
- Girls are not recommended to use dumbbells heavy weight, 2-3 kilograms each is an ideal load.
- You cannot miss scheduled classes, otherwise you will have to start all over again.
- Muscles should not be overloaded; their growth and strengthening occurs during moments of rest and recovery.
- Nutrition is 80% of success.
Any girl would love to train her body without leaving home. This is not only economical from a financial point of view, but also allows you not to think about your complexes. If you are overweight, not every young lady agrees to burn calories in the company of beautiful and fit rivals who are frequent visitors to the fitness club. Over time, home workouts will become a habit; without them, the body and soul will be bored. The main thing is to believe in your own strengths and strive to improve yourself, creating the image of a beautiful and independent girl.
Build strong, lean muscles and lose belly and flank fat to make dramatic changes in your appearance. physical fitness in record time with this men's gym workout program and nutrition plan.
How much can you change your body in four weeks? Stronger than you think if you have three things: a good training system, reasonable nutrition rules and right attitude, allowing you to follow them with concentration and purpose.
The proposed four-week plan was designed to bulk up in a way that constantly tests your body and pushes it beyond its comfort zone while eliminating your belly and sides. In this case, your body has no other choice but to build a new one. muscle mass and burn fat, radically transforming your body. That is why each week of the program contains its own little tricks: these changes will “puzzle” your body and force it to change.
Totally transforming your body in four weeks is difficult, but possible. Start slowly, both in the gym and in the kitchen, and soon these small steps will significantly transform your shirtless appearance.
Plan
The plan consists of two 2-week blocks. The first is designed for four workouts per week: chest and back; legs and abs; hands; shoulders and abs. The second also includes four training days, but the workouts are different: chest and triceps; legs and shoulders; chest and triceps; back and biceps.
Powerful start
The workouts for the first week of the first block are given below. Then the tables outline the workouts for the second week of the block. Perform the routines in order, following the number of sets, reps, tempo, and rest periods indicated, to ensure that the start of the plan is as effective as possible.
Tempo refers to the number of seconds it takes to complete each phase of the exercise. Using the bench press as an example, the first number corresponds to the duration of the phase of lowering the weight, the second – the pause at the lower point of the amplitude, the third number indicates the duration of raising the weight, and, finally, the fourth – the pause at the top point of the amplitude.
Grand finale
A significant difference in the second week of the block is that you will work the chest, back and arms twice a week. This increase in training volume shocks the body into building more muscle and burning excess fat, so you get bigger and leaner at the same time.
Steady progress
The complexes consist of the same exercises in the same order for the first and second, third and fourth weeks. But the number of sets and reps varies to push your body to its limits. This approach will accelerate the onset of positive changes in your physical fitness.
Have a rest
Let's be honest: the proposed four-week plan is very difficult, but otherwise you will not change your body for the better in such a long time. short time. This means that good food and quality rest play a key role. Follow the nutrition guidelines below to ensure your body gets what it needs, and try to go to bed early every night.
To build lean muscle mass and gain flat stomach The food you eat is no less important than good program workouts in the gym for men on relief. Follow these four rules to succeed.
Protein
If you don't eat enough protein - white and red meat, fish and eggs - don't be surprised if your muscles grow slower than you'd like. Lifting heavy weights creates microscopic tears in the muscles, and it is protein that heals these wounds and builds stronger, more voluminous muscle tissue. Aim to consume high-quality, lean protein in at least fist-sized portions at each meal.
Carbohydrates
You don't have to give up carbs completely to transform your body. Instead, choosing your carbohydrate sources wisely will help you get bigger, stronger, and more ripped. Avoid sugar and reduce your intake of fast-digesting carbohydrates like white bread and pastas, deprived of the lion's share of their nutrients and fiber. Instead, opt for slow-digesting carbohydrates such as sweet potatoes, brown rice, and plenty of nutritious, fiber-rich vegetables.
Vegetables
If you fail to consume five servings of fruits and vegetables per day according to the famous "five-a-day" system, you are depriving yourself of a ton of vitamins, minerals and other essential nutrients that can give you good health And slim body. Eat more vegetables different colors to supply the body with the necessary nutrients after a hard workout. In addition, fiber will help you feel fuller longer and stabilize your blood sugar levels, so you won't crave sweets.
Alcohol
To receive maximum results For four weeks you should completely eliminate alcohol. It's full of calories you don't need, and drinking too much will kill your desire to train hard and eat right. Best option for you - to drink plain water, green tea and black coffee to maintain hydration and provide antioxidants that will help you recover after training.
A set of exercises in the gym for men
Block 1: Week 1
Monday Workout: Chest and Back
1. Bench press
Approaches 3 Repetitions 10 Pace 2010 Rest 60 sec.
Lie on a horizontal bench, grab the bar with a shoulder-width grip. Place your feet on the floor and tense your muscles. Lower the barbell until it touches your chest, then forcefully press it up.
Approaches 3 Repetitions 10 Pace 2011 Rest 60 sec.
Stand up straight, holding a barbell with an overhand grip shoulder-width apart. Lean forward from the hip joint, but keep your chest up and your core tight. Pull the bar towards your body by bending your elbows, hold at the top point and lower.
3. Incline Dumbbell Flyes
Approaches 3 Repetitions 10 Pace 2010 Rest 60 sec.
Lie on an incline bench with your head facing up, holding two dumbbells straight above your chest. Bend your elbows slightly, then slowly lower your arms to your sides until you feel a stretch in your chest muscles. Reduce pectoral muscles to return to the starting position.
4. Wide-grip lat pull-down
Approaches 3 Repetitions 10 Pace 2011 Rest 60 sec.
Sit on the machine, grasping the handle with an overhand grip shoulder-width apart. Keeping your chest up and your abs tight, pull the handle down, bending your elbows. Pause at the bottom for a second and return to the starting position.
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Stand with your back to the crossover with the D-handle in one hand. Push your chest up, tighten your abs, and press one arm forward, straightening your elbow. Go back and complete all reps, then switch hands.
6. Pullover with a dumbbell
Approaches 3 Repetitions 10 Pace 4 0 1 0 Rest 60 sec.
Lie on a horizontal bench, pressing your back firmly against it and holding a dumbbell with both straight arms above your chest. Slowly and in a controlled manner, lower the dumbbell behind your head with straight arms, then lift it up to the starting position.
Wednesday Workout: Legs and Abs
1. Back Squat
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Stand up straight with the bar resting on your rear deltoids. Lifting your chest and squeezing your entire body, bend your knees and lower yourself into a squat as low as possible without letting your knees roll inward. Push through your heels and lift yourself up.
2. Romanian deadlift
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Stand up straight, grasping the barbell with an overhand grip. With your chest up and your core engaged, bend forward at the hip, sliding the bar along the front of your legs until you feel a stretch in the back of your thighs. Climb up.
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Sit on the machine in the correct position, with the soft roller at the front of your lower legs. Tighten your upper body muscles and lift your feet, extending your legs. Pause at the top, squeezing your quadriceps, then return to the starting position.
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Sit on the machine and take the correct starting position: the soft roller should touch the back of the bottom of your legs. Keeping your core muscles tense, lower your feet down, bending your legs. Pause at the bottom point, contracting the hamstring muscles, and return to the starting position.
5. Crunches
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Lie on your back, bring your hands to your temples and bend your knees. Contract your upper abdominal muscles and lift your body off the floor, then do a crunch, reaching your body toward your knees. Slowly lower yourself to the floor, keeping your abs tense the entire time.
Approaches 3 Time 30 sec. Pace – Rest 60 sec.
Get into position with your elbows under your shoulders, your feet together, your hips lifted, and your abs and glutes squeezed so that your body forms a straight line from head to heels. Maintain this position without letting your hips sag.
Friday Workout: Biceps and Triceps
1. Reverse grip lat pulldown
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Sit on the machine, grasping the handle with a reverse grip shoulder-width apart. Lift your chest, tighten your abs, and pull the handle down by bending your elbows. Pause for a second at the bottom and return to the starting position.
2. Dips
Approaches 3 Repetitions 6-10 Pace 2 0 1 0 Rest 60 sec.
Get into a parallel bars position with your arms straight and feet crossed behind you. Keeping your chest lifted and your abs engaged, bend your elbows to a 90-degree angle as you lower yourself down. Push yourself up, returning to the starting position.
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Stand up straight, hold a dumbbell in each hand, with your arms facing forward. Keep your elbows close to your sides and lift the dumbbells toward your shoulders. Squeeze your biceps at the top, then lower the dumbbells to the starting position.
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Stand up straight, take a dumbbell in each hand, holding them behind your head with straight arms. Making sure your elbows point straight toward the ceiling, lower the dumbbells behind your head, then straighten your arms, returning to the starting position.
5. Crossover biceps curl
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Face the crossover, attach a double rope handle to the top block and grab it with an underhand grip. Point your chest up, press your elbows toward your body, and bend your arms to shoulder level. Squeeze your biceps at the top and lower your arms.
6. Crossover triceps extensions
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Facing the crossover, grab the double rope handle attached to the upper pulley with an overhand grip. Lifting your chest and pressing your elbows towards your torso, press up by straightening your arms, then slowly return to the starting position.
Saturday Workout: Shoulders and Arms
1. Seated dumbbell press
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Sit on a vertical bench, holding a dumbbell in each hand at shoulder level. Keep your chest lifted and core tight and press the dumbbells vertically upward, straightening your arms. Slowly lower the dumbbells to the starting position.
2. Swing dumbbells to the sides while sitting
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Sit on a vertical bench press, hold a light dumbbell in each hand and bend your elbows slightly. Push your chest up, tighten your core, and lift the dumbbells out to your sides until you reach shoulder height, starting at your elbows, then slowly return to the starting position.
3. Vertical EZ-bar row to the chin
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Stand up straight, holding an EZ barbell with an overhand grip. With your chest up and core engaged, lift the barbell up to chin height, starting the movement by bending your elbows. Pause at the top, then return the barbell to the starting position in a controlled manner.
4. Hanging knee raises
Approaches 3 Repetitions 10 Pace 1 1 1 1 Rest 60 sec.
Hang on the horizontal bar, grasping it with an overhand grip and straightening your legs. Squeezing your core, glutes, and keeping your feet together, draw your knees toward your chest. Hold this position, then straighten your legs and return to the starting position.
5. Weighted crunches
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Lie on a horizontal bench, holding a dumbbell or weight plate in front of your chest with bent arms, bend your knees. Tighten your upper abs and lift your torso off the bench, then twist top part body, approaching the body to the knees. Lower yourself slowly.
Approaches 3 Repetitions 10 Pace 2 0 1 1 Rest 60 sec.
Lie on the floor on your back with your arms extended along your body and your knees bent. Tighten your entire abs and, using the lower part of it, pull your knees to your chest, then lift your pelvis off the floor. Return to the starting position.
Block 1: Week 2
Continue to build lean muscle mass and lose belly fat by working out even harder.
With four Week 1 workouts under your belt, you can already start to feel a little stronger, lighter, and more agile. That's why we're now going to up the ante to accelerate your positive progress.
The four workouts of the second week are similar to those of the first. You will work the chest and triceps in the same order; legs and abs; arms and then shoulders and abs. But for greater efficiency, two big changes have been made to the program. First, you will perform one additional set of the first and second exercises of each set. Also, in the last four exercises of each workout, the number of repetitions increases to 12.
For what? Because now you know how to do these exercises correctly, increasing the load on your muscles will force your body to build muscle and burn fat even more intensely. Don't lose concentration and follow correct technique perform throughout all four workouts for the fastest results.
Monday: Chest and back
| Exercises | Approaches | Repetitions | Pace | Rest |
| 1. Bench press | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Bent-over row | 4 | 10 | 2 0 1 1 | 60 sec. |
| 3. Dumbbell flyes lying on an inclined bench with the head end up | 3 | 12 | 2 0 1 0 | 60 sec. |
| 4. Lat pulldown | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 6. Pullover with a dumbbell | 3 | 12 | 2 0 1 0 | 60 sec. |
Wednesday: Legs and Abs
| Exercises | Approaches | Repetitions | Pace | Rest |
| 1. Squats | 4 | 10 | 2 0 1 0 | 60 sec. |
| 2. Romanian deadlift | 4 | 10 | 2 0 1 0 | 60 sec. |
| 3. Leg extension in the simulator | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 5. Crunch | 3 | 12 | 2 0 1 1 | 60 sec. |
| 3 | 45 sec. | - | 60 sec. |
Friday: Biceps and triceps
| Exercises | Approaches | Repetitions | Pace | Rest |
| 1. Vertical lat pulldown with reverse grip | 4 | 10 | 2 0 1 1 | 60 sec. |
| 2. Dips | 4 | 6-10 | 2 0 1 0 | 60 sec. |
| 3 | 12 | 2 0 1 1 | 60 sec. | |
| 4. Triceps dumbbell extension | 3 | 12 | 2 0 1 0 | 60 sec. |
| 5. Crossover hammer curls for biceps | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Crossover triceps extension | 3 | 12 | 2 0 1 1 | 60 sec. |
Saturday: Shoulders and Abs
| Exercises | Approaches | Repetitions | Pace | Rest |
| 4 | 10 | 2 0 1 0 | 60 sec. | |
| 2. Seated Dumbbell Side Raise | 4 | 10 | 2 0 1 1 | 60 sec. |
| 3. Vertical traction EZ-bar | 3 | 12 | 2 0 1 1 | 60 sec. |
| 4. Hanging knee raises | 3 | 12 | 2 0 1 1 | 60 sec. |
| 5. Weighted crunches | 3 | 12 | 2 0 1 1 | 60 sec. |
| 6. Inverted crunches | 3 | 12 | 2 0 1 1 | 60 sec. |
Block 2: Week 1
Workout 1: Chest and Back
1. Bench press at an angle
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Lie down on an incline bench and grab the bar with an overhand grip. Press your feet to the floor and tense your muscles. Lower the barbell until it touches your chest, then jerk it up.
2. Wide-grip lat pull-down to chest
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Sit on the machine, grasping the handle with a wide grip, twice as wide as your shoulders. With your chest up and your abs tightened, pull the handle down by bending your elbows. Pause at the bottom for a second and return to the top.
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Lie down on a bench, take a dumbbell in each hand and hold them at chest level. Place your feet on the floor and tense your muscles. Press the dumbbells straight up, straightening your arms, then lower them down in a controlled manner.
4. Seated rowing
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the machine, grasping the double handle with both hands. Keeping your chest lifted, pull your arms towards your body from the elbows. Hold the top position and return to the starting position.
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Stand with your back to the crossover, holding the D-handle in one hand. Push your chest up, tighten your core, and straighten your arm in a pressing motion. Return to the starting position and repeat until the end of the approach, then change hands.
6. Crossover Straight Arm Press
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Stand facing the crossover, holding the straight handle with both hands. Keeping your chest elevated, pull the handle down toward your hips in a slight arc, pause at the bottom, then return to the starting position.
Workout 2: Legs and Shoulders
1. Back Squats
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Stand up straight with the bar at the back of your deltoids. Lift your chest, tense your entire body, and bend your knees, squatting as low as possible without your knees falling inward. Push through your heels to rise up.
2. Military press
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Stand up straight, holding the bar in front of your chest with an overhand grip. With your chest up and your core engaged, press the barbell up overhead, straightening your arms. Lower the barbell down in a controlled manner, returning to the starting position.
3. Leg extension in the simulator
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the machine in the correct position: the roller is located at the bottom of the front of your shins. Tighten your upper body and lift your feet, straightening your knees. Pause at the top, activating your quadriceps, and lower your legs to the starting position.
4. Seated Dumbbell Side Raise
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Sit on a vertical bench, holding a dumbbell in both hands with slightly elbows bent. Push your chest up, tighten your core, and lift the dumbbells out to your sides to shoulder height, starting at your elbows. Then slowly return to the starting position.
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Sit on the machine, taking the correct starting position, in which the soft roller is located at the bottom of the legs at the back. Keep your core muscles tight and lower your feet down, bending your knees. Pause at the bottom, squeezing your hamstrings, and return to the starting position.
6. EZ-bar vertical row to the chin
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Stand up straight and grab a barbell with an EZ bar with an overhand grip. Lift your chest, tighten your core, and pull the barbell toward your chin by bending your elbows. Pause at the top and lower the barbell to the starting position in a controlled manner.
Workout 3: Chest and Triceps
1. Bench press
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Lie down on a horizontal bench, grasping the bar with a shoulder-width grip. Press your feet to the floor and tense your muscles. Lower the bar until it touches your chest and jerk it up.
2. Dumbbell flyes lying on an incline bench
Approaches 3 Repetitions 10 Pace 2 0 1 0 Rest 60 sec.
Lie on an incline bench, holding two dumbbells directly above your chest with straight arms. Bend your elbows slightly and slowly move them apart until you feel a stretch in your chest muscles. Return to the starting position by contracting your pectoral muscles.
3. Dips
Sets 4 Reps 6-10 Tempo 3 0 1 0 Rest 60 sec.
Take the starting position on the parallel bars, straightening your arms and crossing your feet behind your back. Raise your chest, tighten your abs and lower yourself down, bending your elbows until right angle. Push your hands up, returning to the starting position.
4. Incline Dumbbell Press
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Lie on an incline bench, holding dumbbells in both hands at chest level with your palms facing outward. Place your feet on the floor and tense your muscles. Press the dumbbells straight up, straightening your arms, and lower them down in a controlled manner.
5. Crossover triceps press
Approaches 4 Repetitions 10 Pace 3 0 1 0 Rest 60 sec.
Face the crossover and grasp the double rope handle attached to the top pulley with an overhand grip. Lift your chest and tuck your elbows to your sides, perform a downward press with your arms extending your elbows, then slowly return to the starting position.
6. Push-ups
Approaches 4 Repetitions 10-15 Pace 3 0 1 0 Rest 60 sec.
Stand in a lying position: place your hands on the floor, shoulders and elbows are on the same line, feet together. Squeeze your core and bring your chest closer to the floor by bending your elbows. Push your hands off the floor, returning to the starting position.
Workout 4: Back and Biceps
Approaches 4 Repetitions 6-10 Pace 3 0 1 1 Rest 60 sec.
Hang on the horizontal bar with a reverse grip, hands shoulder-width apart. Squeeze your abs and buttocks and, with your chest up, pull your torso up until your chin reaches the bar. Hold this position, then slowly return to the starting position.
2. Wide-grip pull-down to the chest for the latissimus dorsi muscles
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Take the starting position on the machine, grasping the handle with a straight grip shoulder-width apart. With your chest up and your abs tense, pull your arms toward you by bending your elbows. Pause at the bottom for a second and return to the starting position.
3. Dumbbell Row
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Lie on your stomach on an incline bench, head end up, with dumbbells in both hands. Keeping your chest pressed against the bench, pull the dumbbells up, starting the movement by bending your elbows. Fix at the top point and lower the dumbbells down, returning to the starting position.
4. Dumbbell flyes lying face down
Approaches 4 Repetitions 10 Pace 60 sec. Rest 60 sec.
Lie on your stomach on an incline bench, holding a light dumbbell in each hand. Press your chest into the bench and lift the dumbbells to the sides, starting the movement from your elbows. Pause at the top position and lower the dumbbells to the starting position.
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Stand up straight, holding a dumbbell in each hand with your palms facing forward. Keeping your elbows close to your body, lift the dumbbells to shoulder level. Squeeze your biceps at the top, then lower the dumbbells to the starting position.
6. Hammer Dumbbell Curl
Approaches 4 Repetitions 10 Pace 3 0 1 1 Rest 60 sec.
Stand straight, dumbbells in both hands, palms facing each other. Keep your elbows close to your sides and lift your arms toward your shoulders. In the upper position, tighten your biceps, then, straightening your arms, return to the starting position.
Block 2: week 2
As you noticed in the first week of the second block of this plan, some new movements were introduced into the program to create a stress load on the muscles to support their continued growth. These sets, reps, and tempo have also been adjusted to make each set of each workout a little more challenging. nervous system and muscles. This means that the second block of the plan is mentally and physically more difficult, but stay focused and try to give your best in each set to the best of your ability. And you will be amazed at the results you can achieve in increasing strength, muscle growth and improving body contour.
The final week's workouts are tabulated below, and while they consist of the same exercises in the same order as the first week of the block, the sets and reps are changed again. This means that every time you come to the gym, you will give your muscles a new stress load that they are not used to, because this is the only way to maintain the progress of your results.