Option 1 Routine 3 days a week
Suppose you go to the gym (or train at home) on Monday, Wednesday, and Friday, or Tuesday, Thursday, and Saturday. This will give you a day off in the middle of each workout, which is more than beneficial for your muscles.
In addition, you will have the added advantage of having free time to fulfill other obligations and activities.
Day 1: chest, shoulders and triceps
The first day of training of the week you will focus on the upper part of your body.
The exercises we recommend are: supine with dumbbells, inclined openings, pecking deck, dumbbell press, French press (three sets of 12 reps each), lateral lift, flight and pulley throw (two sets of 12 reps each) ).
Day 2: legs and buttocks
On this day you will work the lower body, the one that asks for more attention from women.
The exercises are as follows: squat (four sets of 15 reps each), floor lift (four sets of 6 reps), calf raise (three sets of 20 reps), quadriceps extension (three sets of 15 reps) ) and passages (three series of 12 repetitions).
Day 3: back and biceps
Again we will exercise the upper part, but in this case the back. The exercises for this day are: throw with the V-footprint, row seated, row with dumbbell, barbell biceps and biceps with curls alternating with squatting (three sets of 12 repetitions each).
Every day you must do 10 minutes of aerobic warm-up, it can be a stationary bicycle, a treadmill or a jump rope. Also include the abs.
When you finish your workout, complete with 30 minutes of cardiovascular exercise and don’t forget the lengthening at the end.
Option 2 Routine 3 days a week
In order not to get bored, after a month of repeating the 3-day routine of the previous week, we recommend that you change some of the exercises, the order or the repetitions. This is another very effective idea:
Day 1: buttocks, calves and femoral
To work your lower body you will need to do the following exercises: wide stride, ground lift (4 sets of 15 repetitions), sitting femoral curvature, barbell hip lift, hip extension, horizontal leg pressure (3 sets of 15 reps) and weightless heel lift (2 sets of 25 reps).
Day 2: full torso
On this second day you will dedicate yourself to the chest, back, shoulders and arms. The exercises are: closed pull, military press (four sets of 15 repetitions), open pull, flights, biceps curl, biceps extension (3 sets of 15 repetitions), recumbent supine position and seated row (2 sets of 15 repetitions).
Day 3: adductors, abductors, and quadriceps
Once again, let’s focus on the lower body.
See also: Can everyone practice calisthenics?
The following exercises can be performed on this third day of training: squat with barbell and feet together oxandrolone prix, rocker press, horizontal press (4 sets of 15 repetitions), extensions (3 sets of 18 repetitions), adductors on the machine, abductors on the machine (3 sets of 15 repetitions).
Don’t forget the abs: lumbar extension (two sets of 20 repetitions) and abdominal flexion (three repetitions of 40 seconds each).
Just like the previous workout, it’s also important to start with a 10-minute warm-up, sit-ups, and 30-minute cardiovascular exercise. Don’t forget to stretch all of your muscles, but pay more attention to those you have worked on.
Achieving good results with these routines is just a matter of perseverance, committing to exercise, and not giving up. And of course, take the advice of a coach and a nutritionist. In this way, you will see more progress and reduce the risk of injury and pain.