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Cardio Workout: Jump Rope Cardio Workout

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n.2 workout: jump rope workout n.1

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Chest Exercises: Incline Dumbbell Bench

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Press Chest Exercises: Incline Barbell Bench Press Chest Exercises

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: Incline Dumbell Press Dumbell Flat Bench Press, Cable CrossOver

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Chest Exercises: Barbell Bench Press

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Program increase in maximal strength.

This is a structured program on two cycles 4 weeks each.
Each training week includes four days of training that alternates between two tabs:

Monday and Thursday: A card
Tuesday and Friday: board B

beginning of each tab to run heating and exercise bike or treadmill treadmill and exercises for the abs, obliques and lower back. At the end of the training session to perform stretching exercises.

Each card provides training exercises "basic" exercises and "complementary."

Additional exercises are performed with 3 sets of 8 repetitions with a rest between sets of 1 minute and 30 seconds.

The basic exercises are performed with 85% of the maximum load and the number of repetitions of 4-5 and a serial number that varies with the following schedule:

First week: 3 x 5 -4

Second week: 4 x 5-4

Third week: 5 x 5-4

Fourth Week : 3 x 5-4

rest between sets is about three minutes.

The next four weeks of the program follow a similar pattern of training.

Link card training

http://www.thebiggym.com/mostra.php?id=148

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ABs Workout: Ball crunches, Oblique crunches, flutter kicks

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ABS Workout: crunches, Bench Leg Raises, Exercise Ball Exercises

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Shoulder: Reverse Fly on Pec Deck

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Shoulder Exercises: Standing Front Dumbbell Deltoid Raises Exercises for

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Shoulders: Seated Barbell Military Press

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exercises for the shoulders: Standing Front Dumbbell Deltoid Raises Shoulder Exercises

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: Seated Front Alternating Dumbbell Raise

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Shoulder Exercises: Standing Dumbbell Side Lateral Raises

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Training for beginners.

In general, if you are at the beginning of the body building physical condition has not yet developed to lift heavy loads and also control of movement is yet to be developed. The objectives to be attained are therefore those of a workout that will enable us to achieve greater control of movements by developing proprioceptive ability, thus the ability to perform joint work corrected by a biomechanical point of view. Our first objective is therefore to be able to perform the exercises correctly and not to lift the greatest weight. Maintaining a low workload - so you can run at least 12-15 reps - is the precondition for ensuring a good workout. Only after having prevented the incorrect exercise damage relating to performance we can achieve that training should be to seek increasing the load used. In choosing the year you can guide on basic exercises: these are in fact set in motion kinetic chains larger than complementary and require greater muscle synergy. The principles we follow in making a card for a neophyte bodybuilders are:

1. avoid exercises that can alter pre-existing conditions not known to us (in general, avoid exercises that cause vertebral compression);
2. include training in two to three sets for each exercise
3. perform a number of medium to high repetitions (12-15) in order to induce an adaptation of coordination and proprioceptive mechanism without produce too much lactic acid
4. maintain aerobic activity;

We can structure the workout for a beginner relying on three sessions a week. In each session train all muscle sections with one base year with a number between 2 and 3 and a number of repetitions between 12 and 15.

In practice we can make a card like this to be performed for example on Monday, Wednesday and Friday:

Heating

stationary bike 5 minutes

Abdominal Crunch

2x15

lumbar

Good morning

Oblique

torso twists

Chest

Stretching barbell bench press 3x12

Ridges

Pull the lat pulldowns 3x12

Shoulders

seated dumbbell lateral raises 3x12

Biceps Barbell curls Triceps 3x10

triceps cables high 3x10

Legs Leg Extension 3x12

Calves

Calf sitting 2x15