The training program in the gym for men is a specific exercise schedule, which is selected based on the constitution of the person, characteristics of muscle growth and age. An important factor in the selection of such a complex is also the endurance of the body and preliminary preparation. This article will present a training program in the gym for men who have not previously seriously engaged in sports, as well as a set of exercises that you can perform when the muscles are stretched and ready for further exertion.
So, the first complex needs to be performed every other day, within one month. It is ideal for beginners, and is also suitable for those who for a long time refrained from heavy physical exertion. A similar training scheme in the gym will allow you to evenly stretch all muscle groups. It is also worth noting that the necessary load will be produced on the whole body during each training session.
Now the complex itself:
- Lifting on socks - 15 times.
- Bending the legs from a prone position - 12 times.
- Leg extension from a sitting position - 15 times.
- With your hands caught on the crossbar, raise your legs 90 degrees (or higher) - 15 times.
- Twisting - 15 times.
- In the supine position, the bench press from the chest - 10 times.
- From a standing position, lift the barbell to the biceps - 10 times.
- We raise dumbbells from a prone position - 12 times.
- From a sitting position we perform a dumbbell press - 10 times.
- Breeding dumbbells from a standing position - 12 times.
- Vertical traction (wide grip) - 12 times.
- Leg press - 15 times.
It is also worth noting that for each exercise it is necessary to distinguish 3 approaches. If the load seems too large, the number of approaches can be reduced to 2; if insufficient - increase to 4.
After you stretch your legs, a workout program in the gym for men that focuses on pumping up each individual muscle group comes into force. The following complex should be performed 3 times a week, with breaks at least one day. Moreover, on the first training day, triceps and chest develop, in the second - the back and shoulders, and in the third - legs, lower legs and biceps. This allows the muscles to relax from heavy loads while you are working on another part of the body.
Now directly the training system in the gym itself.
Day 1
- Push up on the uneven bars - 15 times.
- French bench press - 15 times.
- Lying on a bench (tilt down) dumbbell bench press - 15 times.
- From the prone position, bench press from the chest - 15 times.
- From a lying position at an angle we perform a dumbbell press - 15 times.
Day 2
- Thrust (vertical) with a wide grip - 15 times.
- Dumbbell traction with one hand (tilted) - 15 times each.
- Dumbbell bench press from a sitting position - 15 times.
- Bench press from a sitting position - 15 times.
Day 3
- Squats with a barbell - 15 times.
- Lunges with a barbell - 15 times.
- Deadlift - 15 times.
- Lifting on socks (we perform from a standing position) - 15 times.
- Lifting on socks (performed from a sitting position) - 15 times.
- From a standing position, lifting dumbbells for biceps - 15 times.
- Exercises on Scott's bench - 15 times.
A similar
training program in the gym for men allows you to build muscle in a few months. The number of approaches to each exercise should not be less than 3. Over time, the load can be gradually increased - perform exercises in 4-5 approaches.