Currently, training 3 times a week has become the optimal version of the use of free time in the gym. There are many factors that decide about work, school, etc. However, this does not exclude conducting effective training on mass or training for sculpture. Below we present a 3-day training plan for beginners.
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3 days training plan for beginners – introduction
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3 days a week is the amount that is suitable for beginners in the mass as well as in the reduction cycle. This allows for strong overtraining of each muscle part, and a day off between each workout provides adequate regeneration. That is why training for a 3-day mass and training for a 3-day sculpture can begin the adventure of beginners with strength training. Now you only need to plan it properly.
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Weight training for beginners
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Training on mass is usually associated with a heroic fight with weights. Beginners must be patient before such workouts take place. The most important is their health, which is determined by proper nutrition and correctness of exercise.
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Training principles for mass for beginners
– the optimal number of trainings per week is 3,
– after each strength training, you should plan your day off,
– FBW training is a good solution for beginners,
– the number of series should be from 3 to 5,
– breaks between exercises and series is about 120 seconds,
– the number of repetitions in the series should be from 1 to 12 repetitions,
– forced repetitions should be avoided (with help),
– it is important to use truck progress (if possible, never at the cost of losing the correct technique).
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Training for a weight loss for beginners
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In training for a beginner sculpture, the priority is correctness of exercise and health. This period in the gym can not cause discouragement and accumulation of injuries. Training for weight loss differs from the mass intensity and the possibility of doing cardio workouts. Thanks to this, the burning of unnecessary body fat that surrounds your muscles will be more effective.
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Training rules for a beginner weight loss
– the optimal number of strength training is 3, where you can do cardio training after each
– after each strength training, you should plan your day off,
– training for beginners is a good solution in the form of peripheral training,
– number of station circuits should be from 3 to 5,
– the length of the station should vary from 30 to 60 seconds,
– the intervals between stations should be about 30-40 seconds,
– the correctness of the technique should always dominate in performing the exercises.
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Weight training – an example of a 3-day training schedule for beginners
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The following weight training was created based on the principles of FBW training.
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Warning! The following training for a 3-day mass for beginners is intended only for fully healthy people.
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Training schedule
Training FBW A (Monday and Friday)
Training FBW B (Wednesday)
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FBW A training
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1. Squats with a barbell on the back of the neck
2. Rowing with dumbbells lying ahead on a positive bench
3. Pressing the bar on the positive bench
4. Rising shoulders with dumbbells standing aside
5. Straightening the forearms with the dumbbell held from behind the head while standing
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FBW B training
1. Squats ATG
2. Dead lifts
3. Squeezing dumbbells lying on a horizontal bench
5. Straightening the forearm in the support with a positive bench
6. Bending the forearm with a dumbbell resting the elbow on the knee in the strength
7. Attracting the thighs to the belly while lying back
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Training for weight loss – an example of a 3-day training plan for beginners
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The following training for weight loss was created based on the principles of peripheral training.
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Warning! The following training plan for beginners is intended only for fully healthy people.
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Trainings should be performed one after the other during the week.
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Circuit training No. 1
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1. Burpees
2. Squat + Jump
3. Push ups (hand width at the shoulder width)
4. Straightening of the forearms with the hands and feet on the platform
5. Alternating flexion of the forearms with dumbbells with torso suspination
7. Squat
8. Attracting the thighs to the abdomen in the hanging bar
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Circuit training No. 2
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1. Squats
2. Rowing with dumbbells in the torso fall
3. Push ups
4. Jumps through the horizontal bench, resting your hands steadily on the bench (they only skip the joined legs)
5. Pressing the dumbbell alternately standing
6. Squeezing the bar with a narrow grip while lying on a horizontal bench
7. Bending of the forearms with a straight barbell held under the hook
8. Skip “A”
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Circuit training No. 3
1.Squats
2. Skip “B” with 1.5-3 weights pinned above the ankles
3. Dead sumo lifts
4. Spandex with dumbbells lying on the positive bench
5. Raising shoulders with dumbbells aside in the torso
6. Boxing run with 1kg weights in hands
7. Bending of the forearms with dumbbells with neutral grip “hammer”
8. Twists of the torso with a medicine ball kept in front of him
10. Plank
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