Exercice du sport en Vidéos : Beginner tips starting a weight training routine

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Beginner tips starting a weight training routine


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PLEASE READ!!! SETS AND REPS BELOW

Here is my favorite weight training routine and the one i started with. Just remember is all about getting stronger every week and doing 1 more rep and your nutrition will be key. Always warm up with light weights and increase it a little for 3-5 sets only on the first exercise.

Make every set count when you become stronger feel free to add more exercises and sets. This is only an example you do not have to follow this exactly customize the workout days to fit your own schedule and you can rest when you feel you need it.

Day 1: Back and Biceps/Forearms

Warmup 10-20 minutes walking
3-5 sets Deadlifts warmup light
3 sets Deadlifts 5-12 reps
3 sets Overhand Chin-ups 8-12 reps
3 sets Bentover Barbell Rows 5-12 reps
3 sets Barbell Shrugs 8-12 reps
3 sets Barbell Curls 5-12 reps
2 sets Standing Dumbbell Curls 5-12 reps
3 sets Barbell Wrist Curls 5-12 reps
5 to 15 minutes of High Intensity Cardio on Treadmill Incline all the way up

Day 2: Abs and Cardio

Feel free to customize your routine
4 Sets of V-Swipes 10-14 reps Abs
4 Sets of Hanging Leg Raises 6-12 reps
4 Sets of Rope Crunches 10-16 reps
4 Sets of Decline Crunches 20-30 reps
5 to 15 minutes of High Intensity Cardio on Treadmill Incline all the way up

Day 3: Legs and Calves

Warmup 10-20 minutes walking
3-5 Sets Squats warmup light weight
3 Sets Squats 8-25 reps
2 Sets Lunges 8-25 reps
2 Sets Leg Press 8-25 reps
2 Sets Stiff Legged Deadlifts 8-12 reps
2 Sets Lying Leg Curls 8-25 reps
3 Sets Machine Calf Raises 8-12 reps
5 to 15 minutes of High Intensity Cardio on Treadmill Incline all the way up

Day 4: Abs and Cardio

Feel free to customize your routine
4 Sets of V-Swipes 10-14 reps Abs
4 Sets of Hanging Leg Raises 6-12 reps
4 Sets of Rope Crunches 10-16 reps
4 Sets of Decline Crunches 20-30 reps
5 to 15 minutes of High Intensity Cardio on Treadmill Incline all the way up

Day 5: Chest / Shoulders / Triceps

Warmup 10-20 minutes walking
3-5 Sets Flat Bench Press warmup light weight
3 sets Flat Bench Press 5-12 reps
3 sets Incline Dumbbell Press 5-12 reps
2 sets Dumbbell Fly’s 5-12 reps
2 sets Dips 8-25 reps
3 sets Cable Pushdowns 5-12 reps
3 sets Ez Barbell Skull Crushers 5-12 rep
5 to 15 minutes of High Intensity Cardio on Treadmill Incline all the way up

DAY 6 – Recover
DAY 7 – Recover

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