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.

“Week 0” is the fitness program that is the test of admission to our fitness program for athletes. Until this training is not easy for you, you will simply not be able to keep up with our fitness program for athletes.

“week 0” 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.

“week 0” program plan

squat
20 reps 4 sets

bicep curls

20 reps each hand 3 sets

flys

20 reps 3 sets

Tricep extension

20 reps each hand 3 sets

Lunge
15 reps each leg 3 sets

FW rows (full the hand to your pocket)
20 reps each hand 3 sets

heel raises
20 reps 3 sets

shoulder press
20 reps 3 sets

dead-lift
10 reps 3 sets

core
40 reps 3 sets

If you have any questions, you are more than welcome to contact us on our WhatsApp or our Instagram.