We talked a lot about motivation, diet, nutrition. And now it

We talked a lot about motivation, diet, nutrition. And now it's time to help you create an exercise program. We present the basic principles, and you already adapting it for themselves and for themselves. googleübersetzer Remember, only your commitment to the plan and the discipline will determine the level of success. Program in bodybuilding style with an emphasis on building muscle throughout the body. The basic inventory - bars, dumbbells, and weight of the crossbar of his own body. Trainers are omitted in favor of those who do interval training either at home or in poorly equipped room. Notes on the program - Do the entire googleübersetzer program once a week (the number of exercises googleübersetzer and approaches). - Three days of training can be done as you like. A good example is the training on days Monday, Tuesday, Thursday and Friday. And Wednesday and weekend -Output days - Cardio of your choice. Just be sure that it is carried out or the weekend and / or after weight training. - You must be able to complete the training in one hour or less. - Follow the program for a total of not more than six weeks. Next, take a few days off or reduce the intensity of your workout during the week. - Do the exercises to muscular failure. - Watch out for power. Increase protein intake! Training Plan for Beginners Structure: - exercise - approaches - rest between sets Day 1 Dumbbell bench press on an incline bench - Bench 2h12-60sekund rod on an incline bench -3h6 - 60 sec Pulling wide grip -3h8- 60sec Breeding dumbbells over your head-3h10-60 s Bench rod standing -3h10-60 s Lifting dumbbells through hand-ups 3h12-60sek feet in vise -3h15-15 s Day 2 Rise on your toes with a barbell - 3h10- 60 seconds Romanian Deadlift - 3h12- 60 seconds Front squat with the bar - 3x8 -60 sec Walking lunges - 3 distance Lifting barbells biceps -3h10- 60 seconds Dumbbell bench press lying narrow grip -3h10- 60 seconds "twist" for the abdominals - 3x15 - Day 3 30 seconds Bench barbell on a slant board -3h8-60 s Direct dumbbell bench press -3h8-60 s narrow grip pullups -3h10 - 60 sec vertical rod with a wide grip -3h8 - 60 seconds Bench sitting (press Arnold) -3h8-60 s Lifting legs with prone position -3h12 - 30 seconds "twisting" for abdominals - 3x15 - Day 4 30 sec Rise on your toes with a barbell -3h10 -30 sec Lunges with dumbbells - 3h15- 60 seconds Squats -3h8 - 60 sec Romanian googleübersetzer Deadlift -3h8 -60 sec Ups biceps with supination - 3h12- 60 seconds Push-ups on parallel bars x15 -3 -60 s "twist" for the abdominals - 3x15 - 30 sec
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