Standard training program in the gym for men

The program of training in the gym formen - a certain schedule of exercises, which is selected based on the constitution of the person, the features of muscle growth and age. An important factor in the selection of such a complex is also endurance of the organism and preliminary preparation. This article will show a training program in the gym for men who previously did not seriously engage in sports, as well as a set of exercises that you can perform when the muscles are stretched and ready for further work.

So, the first complex should be performed every other day,within one month. It is ideal for beginners, and also suitable for those who for a long time refrained from heavy physical exertion. Such a pattern of training in the gym will allow evenly stretching all muscle groups. It is also worth noting that the necessary load will be performed on the entire body during each workout.

Now the complex itself:

Climbing to the toe - 15 times.
Leg bend from lying position - 12 times.
Extension of legs from the sitting position - 15 times.
Hooking your hands over the crossbar, raise your legs 90 degrees (or higher) - 15 times.
Twisting - 15 times.
In the prone position, the barbell is pressurized 10 times.
From standing position, lifting the bar to the biceps - 10 times.
From the supine position we raise the dumbbell - 12 times.
From the sitting position, we perform a dumbbell press - 10 times.
Dumbbell cultivation from standing position - 12 times.
Vertical traction (wide grip) - 12 times.
Press with your feet - 15 times.

It is also worth noting that for each exerciseit is necessary to allocate 3 approaches. If the load seems too large, the number of approaches can be reduced to 2; if insufficient - increase to 4.

After you melt, the force entersa training program in the gym for men, which is aimed at inflating each individual muscle group. Perform the following complex should be 3 times a week, with interruptions at least one day. At the same time on the first training day triceps and chest develop, in the second - the back and shoulders, and the third - legs, shins and biceps. This allows the muscles to rest from heavy loads while you are working on another part of the body.

Now the very system of training in the gym.

Day 1

Pressing on the uneven bars - 15 times.
French press - 15 times.
Lying on the bench (tilt down) press the dumbbells - 15 times.
From the position of lying bench press from the chest - 15 times.
From the position lying at an angle we perform a press of dumbbells - 15 times.

Day 2

Thrust (vertical) wide grip - 15 times.
Thrust of dumbbells with one hand (in the slope) - 15 times each.
The press of dumbbells from sitting position - 15 times.
Press the bar from the sitting position - 15 times.

Day 3

Squats with a bar - 15 times.
Falls with the bar - 15 times.
The deadlift is 15 times.
Rise to the socks (perform from the standing position) - 15 times.
Rise to the socks (perform from the sitting position) - 15 times.
From standing position lifting dumbbells to the biceps - 15 times.
Exercises on the bench Scott - 15 times.

A similar exercise program in the gymfor men allows for a few months to build muscle. The number of approaches to each exercise should not be less than 3. Over time, the load can be gradually increased - perform exercises in 4-5 approaches.