The program «reducing the number of repetitions every week»

The program «reducing the number of repetitions every week»

Who this program will suit you: if You are a woman and You have the experience of training in the gym. Also, this program is suitable if You have had a break in training (from 6 months and more)
How long will it take one training session: approximately 1 hour
The complexity of the exercises: simple, not requiring special knowledge in the technique
What is the duration of the programme: 7 weeks

Week 1 Day 1

1. Chest – Bench press bar in the Smith on incline bench 3×20 (+1 warm-up frame 20 reps) (rest between sets 1.5 minutes)
2. Back hyperextension in the simulator 4×10 (rest between sets 1 min.)
3. Back – Pullups in Gravitron 4×10 (rest between sets 1.5 minutes)
4. Legs – leg Extension sitting in the simulator 3×20 (rest between sets 1 min.) (+1 warm-up frame 20 reps)
5. Legs – Plie with a dumbbell (or kettlebell) 3×20 (rest between sets 1.5 minutes)
6. Triceps – French press with one hand with a dumbbell sitting 3х15+15 (+1 warm-up frame for 15 reps each arm) (rest between sets 1 min.)
7. Shoulders – VPN with the vulture standing 3х15 (rest between sets 1 min.)
8. Core muscles – Planck 3х45 sec. (rest between sets 1 min.)

2nd day

1. Shoulders – Press up while sitting in the simulator 3×20 (+1 warm-up frame 20 reps) (rest between sets 1.5 minutes)
2. Back hyperextension in the simulator 4×10 (rest between sets 1 min.)
3. Back – Thrust to the stomach sitting (in a block machine) 3×20 (+1 warm-up frame 20 reps) (rest between sets 1.5 minutes)
4. Legs – leg Curl lying in the simulator 3×20 (rest between sets 1 min.) (+1 warm-up frame 20 reps)
5. Legs – leg Press 3×20 platform (rest between sets 1.5 minutes)
6. Calf — Lifting on socks standing on a hill 3×20 (rest between sets 1 min.)
7. Chest – the attention of the owner sitting in the simulator 3×20 (+1 warm-up frame 20 reps) (rest between sets 1 min.)
8. Biceps — Flexion of the hands with dumbbells while lying on incline bench 3×20 (+1 warm-up frame 20 reps) (rest between sets 1 min.)
9. Press Reverse curl lying on the floor, hands holding on to the Swedish wall (or bench) 3х15 (rest 1 min)

Study program

And so, let us understand what we are doing and why.
The focus in this training scheme we are putting into the weight gain weight and simultaneous decrease in the number of repetitions in the approach.Example
1 week — 20 reps in sets
2 weeks — 18 reps in sets
3 weeks — 16 reps in sets
4 weeks — 14 reps in sets
5 week — 12 reps in sets
6 weeks — 10 reps in sets
7 week — 8 reps in sets
Why are women, at the very beginning of the training, better to give the number of repetitions of 20 in the approach? Everything is very simple — a person who has just come to the gym (or after a break) needs a smooth approach and hone the technique of exercise in order to later come to a lot of weight in training. The point is to give a girl a very small amount of repetition from the very first workout?
Exclusion exercises in which for 7 weeks do not change the number of repetitions (we only increase the weight by well-being)
• Hyperextension in the simulator
• Pullups in Gravitron
• French bench press with one hand with a dumbbell sitting
• VPN with a vulture
• Plank
• Rise on toes standing on a raised platform
• Reverse curls lying on the floor, hands holding the Swedish wall

Comments about exercise

Chest – Bench press bar in the Smith on incline bench.
This exercise helps the girl coordination in the initial phase of the training, and to deliver the burden is on the chest. If give the girl initially the press of a bar on incline bench, one without insurance, it will be difficult to do.

Back hyperextension in the simulator
Lower back — the Foundation of a good back.
Back – Pullups in Gravitron
This is a basic exercise + stretching of the spine, which is useful.

Legs – leg Extension sitting in the simulator
The aim of this exercise is to warm up the quadriceps and knee ligaments.

Legs – Plie with a dumbbell (or kettlebell)
Exercise mnogoetajnoe, gives the load on the inner part of the thigh (all beloved by women the muscle)

Triceps – French press with one hand with dumbbell sitting
A good isolated exercise for the triceps.

Shoulders – VPN with the vulture standing
Useful for the intrinsic muscles of the shoulder.

Core muscles – Planck
Many people have a poorly developed inner deep muscles of the mid trunk. This exercise will help our «center».

Shoulders – Press up while sitting in the simulator
Mnogoetajnoe exercise. Yet the initial coordination, dumbbell bench press better not to do.

Back – Thrust to the stomach sitting (in a block training simulator)
Exercise does not require special knowledge in the technique, but considering a rather large part of the back. Is the thickness of the back, not the width.

Legs – leg Curl lying in the simulator
The aim of this exercise is to warm up the hamstrings and popliteal ligament.

Legs – leg Press platform
Exercise mnogoetajnoe, gives a good load on the legs. Technically easier than squats with a barbell, so is suitable for a beginner.

Calf — Lifting on socks standing on the dais
Girls, You for the study calf muscles – no gym equipment needed. Use only your body weight.

Chest – the attention of the owner sitting in the simulator
Unlike information, hands with dumbbells while lying in this exercise is not necessary to have a correct technique and coordination.

Biceps — Flexion of the hands with dumbbells while lying on a flat bench
The disadvantage for biceps body position. Therefore is the most isolated exercise for biceps.

Press Reverse curl lying on the floor, hands holding on to the Swedish wall (or bench)
Many people do not know how to do quality crunches or sit-UPS. It turns out that some kind of nodding his head lying on the floor. Remember – the weight of your feet – the best weights for training the abdominal muscles.

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