Monday, September 12, 2011

Gain muscle for beginners















Sample Traning Program ( Beginner / Male )

Table A 1


Level : Beginner

Age: 14:20

Client: NAME OF CLIENT


Goal: get gain muscle with fitness and shape


Activty Level: play football for two hours per day , two days per week


Medical Conitions: none


Frequency 3 times per week (Saturday , Monday , Wednesday )

Saturday : Chest & Biceps


Flexibility: 5 minute of light stretching

Warm up: 10 minute treadmill walk


Rest

Sets

Reps

Resistance traning exercise


30

3

8

Barbell flat bench press


30

3

8

Flat bench dumbbell bench press


30

3

8

Incline dumbbell bench press


30

3

8

Flat bench chest fly


30

3

8

Standing barbell biceps curl


30

3

8

Standing dumbbell supinated biceps curl


30

3

8

Standing caple biceps curl


Flexibility: 5 minute of light stretching

Cardio: 10 minute treadmill walk


Reach curnch

*More functional exercise options:


Rotation curnch


Leg lift reserve curnch











Monday : Back & Triceps

Flexibility: 5 minute of light stretching

Warm up: 10 minute treadmill walk

Rest

Sets

Reps

Resistance traning exercise

30

3

8

Rear pull down

30

3

8

Lat pulldown

30

3

8

Barbell bent over row

30

3

8

Lat pulldown (reverse grip)

30

3

8

Barbell dead lift

30

3

8

Caple triceps pulldown

30

3

8

Caple overhead triceps extension

30

3

8

Dumbbell triceps kickbacks

Flexibility: 5 minute of light stretching

Cardio: 10 minute treadmill walk

Reach curnch

*More functional exercise options:

Rotation curnch

Leg lift reserve curnch

Wednesday: Shoulder & Legs

Flexibility: 5 minute of light stretching

Warm up: 10 minute treadmill walk

Rest

Sets

Reps

Resistance traning exercise

30

3

8

Seated barbell press (military press front)

30

3

8

Dumbbell deltoid unilateral front raise

30

3

8

Seated dumbbell shoulder press (military press)

30

3

8

Dumbbell posterior deltoid raise (reserve fly)

30

3

8

Barbell squat

30

3

8

Seated leg extension

30

3

8

Leg press machine

30

3

8

Prone(lying) leg curl

30

3

8

Seated calf raise

30

3

8

Standing calf raise

Flexibility: 5 minute of light stretching

Cardio: 10 minute treadmill walk

Reach curnch

*More functional exercise options:

Rotation curnch

Leg lift reserve curnch

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