Beginners program for gaining muscle mass

Beginners

So we are going to start gaining muscle mass, the order in which I am going to write is important and you need to follow it.

Again this is for beginners and should be used for two months, then you have to change it, before I’m going to write you the program I want you to take notice on this important emphasis:

A. The resting period between sets and between exercises is one minute no more and no less, so make sure you have a stop watch or just check the clock on the wall.

B. What is the weight you should use? Well because you are a beginner, in the first week you train you should keep the weight low, it’s ok if you feel you can do much more, the most important thing about training programs is to go gradually weight wise, So only after the first week you can start raise the weight, do that in a rate of around 5% each week until you get to the point that your last repetition in each set is really hard for you, then again if you can’t get to the last repetition because the weight is too high for you that’s also not good, you need to find the right weight for you, and that’s the most important thing, because when you lift more than you can, you ruin your exercise, or when you’re not doing enough your just wasting time, so you will have to answer how much weight to use in each exercise because it’s variate from person to person.

So lets get started!

A.  Start your aerobic exercise:

I want you to start you training with a short aerobic exercise such as running on a treadmill for 7 minutes at around 8 KPH, in the first minute and last minute you just walk, so basically we talk about 5 minutes of running.

B.  Start your anaerobic exercise:

1. Push ups- 3 sets of 20 repetitions.

2. Chin ups (assistant-machine) – 3 sets of 15 repetitions.

3. Crunch- 4 sets of 16 repetitions.

4. Twisting crunch – 4 sets of 10 repetitions (each side).

5. Leg extension (In a machine) 4 sets of 12 repetitions.

6. Lying leg curl (In a machine) 3 sets of 12 repetitions.

7. Bench press (In a machine)  – 4 sets of 12 repetitions.

8. Fly (In a machine) – 4 sets of 12 repetitions.

9. Pulldown (In a machine) – 4 sets of 12 repetitions

10. Seated Row (In a machine) – 4 sets of 12 repetitions.

11. Pushdown (In a cable with rope attachment) – 4 sets of 10 repetitions.

12. Preacher Curl (In a machine) – 4 sets of 10 repetitions.

13. Shoulder Press (In a machine) -  4 sets of 10 repetitions.

C. Aerobics exercise:

Short aerobic exercise of 10 min on a cross trainer without using you hands, the first minute keep at slow for a warm up and same with the last minute lower the pace and your heart rate for a cool down so basically you have to keep a medium pace and medium resistance for 8 straight minutes.

C. Stretching for all the muscle we worked on:

Stretching for all the muscle we worked on: Abs,chest,back,triceps,biceps,shoulders,quads and hamstring,Each stretch should be around 15 seconds and you should do 3 sets each.

You need to arrive 3 times per week to the gym and keep one resting day in between (48 hours between each time you exercise).

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