Before you start with this training program (A muscle mass training), you must go over the article of emphasis for the fitness program. In addition, before you even do a warm-up and start exercising, get to know the principles behind resistance training in this attached article.
Of course, before you start it is important that you do the heating properly with the help of the warm up that we have prepared for you right at this link.
Muscle mass training A is a training option for those who want to try A muscle mass improvement training. This workout is recommended for beginners plus.
Muscle Mass A program
General Guidelines:
- The work in this training is according to pairs of exercises. Therefore, in any exercise in which an asterisk (*) is marked near the rest time (in the attachment), a rest of up to one minute must be performed between the sets, and between one and a half to three minutes of rest before moving on to the next exercise.
- Between one set of exercises and the next set of exercises, perform up to a minute of rest. When moving from one pair of exercises to the next pair of exercises, rest for a minute and a half to 3 minutes.
For example: do a set of squats, rest for up to a minute, and move to bicep curls set. At the end of 3 such sets move on to the next pair of exercises. - In the abdominal exercise – any abdominal exercise of your choice will suit this workout.
Muscle Mass A program:
squat
6 reps 4 sets
Single leg Hip thrust (or regular with whights)
10 reps 4 sets
Flys (it is safer on the floor)
8 חזרות 4 סטים
Tricep extension PW
10 reps each hand 4 sets
shoulder press with FW
10 reps each hand 3 sets
FW rows (full the hand to your pocket)
10 reps each hand 3 sets
Bicep curls
10 reps each hand 3 sets
הרחקת משקולות לצדדים בשכיבה על מיטה בשיפוע חיובי (אגודלים כלפי מעלה) (כתף אחורית)
10 חזרות 3 סטים
Single arm farmer’s carry
20 meters with one hand and 20 meters back with the other hand 3 sets
בטן פלאנק ואחריו פלאנק לכל צד
40 שניות כל פלאנק 3 סטים
