Sample exercise plans
Source for today's sample and advice:
http://www.bodybuilding.com/fun/start-here-start-now-the-8-week-beginner-workout-plan.html
RULE 1 MAKE THE GYM YOUR HABIT
RULE 2 BE CONSISTENT IN YOUR TRAINING
RULE 3 BUILD ON THE FUNDAMENTALS
FUNDAMENTAL EXERCISES
Master at least one from each category
Squats: Front squat, back squat, box squat, and goblet squats. If you go with back squats, check out my article about common squat mistakes.
Hip hinge: Trap-bar deadlift, conventional deadlift, sumo deadlift, and Romanian deadlift. Need a guide? I just so happen to have one handy
Single-leg work: Reverse lunges, forward lunges, lateral lunges, Bulgarian split squats, single-leg RDL, single-leg hip thrust, and step-ups
Pushing exercises: Bench press variations, dumbbell press variations, military press, push press, landmine press, and push-ups
Pulling exercises: Seated cable row variations, chest-supported rows, barbell rows, single-arm dumbbell rows, single-arm standing cable rows, chin-ups, and pull-ups
Carries: Farmer's carry (bilateral), suitcase carries (unilateral), waiter carries, and cross-body carries
Core lifts: Pallof press, chops, half-kneeling lifts, tall-kneeling lifts, overhead lifts, split-stance exercises, plank variations, and roll-outs
Source for today's sample and advice:
http://www.bodybuilding.com/fun/start-here-start-now-the-8-week-beginner-workout-plan.html
RULE 1 MAKE THE GYM YOUR HABIT
RULE 2 BE CONSISTENT IN YOUR TRAINING
RULE 3 BUILD ON THE FUNDAMENTALS
FUNDAMENTAL EXERCISES
Master at least one from each category
Squats: Front squat, back squat, box squat, and goblet squats. If you go with back squats, check out my article about common squat mistakes.
Hip hinge: Trap-bar deadlift, conventional deadlift, sumo deadlift, and Romanian deadlift. Need a guide? I just so happen to have one handy
Single-leg work: Reverse lunges, forward lunges, lateral lunges, Bulgarian split squats, single-leg RDL, single-leg hip thrust, and step-ups
Pushing exercises: Bench press variations, dumbbell press variations, military press, push press, landmine press, and push-ups
Pulling exercises: Seated cable row variations, chest-supported rows, barbell rows, single-arm dumbbell rows, single-arm standing cable rows, chin-ups, and pull-ups
Carries: Farmer's carry (bilateral), suitcase carries (unilateral), waiter carries, and cross-body carries
Core lifts: Pallof press, chops, half-kneeling lifts, tall-kneeling lifts, overhead lifts, split-stance exercises, plank variations, and roll-outs
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