BEGINNERS' SCHEDULE:
MONDAY AND THURSDAY:
Abdominals: Crunches,Sits up, Leg raises
Chest: Bench press, Incline press, Pec Dec Flyes, Parallel Bar Dips, Dumbell flyes
Shoulders: Dumbell side laterals, Dumbell bent laterals, Dumbell presses, Military presses/Machine presses
Triceps: Narrow Grip Bench Press, Lying Triceps Extensions, Pully Push Down, Pully Triceps Extensions, Dips between benches
Calves: Standing calf Raises
TUESDAY AND FRIDAY
Abdminals: Same
Thighs: Squats, Leg presses, Leg Extensios, Leg Curls, Lunges
Back: Deadlifts, Barbell Bent Rows/One Arm Dumbell Bent Rows, Seated Pully Rows, Lat Machine Pull Downs, Barbell Shrugs, Chins
Biceps: Barbell Curls, Reverse Curls, Preacher Curls, Dumbell Concentration Curls, Dumbell Alternate Curls
Forearms: Barbell Wrist Curls, Reverse Wrist Curls
Thighs: Squats, Leg presses, Leg Extensios, Leg Curls, Lunges
Back: Deadlifts, Barbell Bent Rows/One Arm Dumbell Bent Rows, Seated Pully Rows, Lat Machine Pull Downs, Barbell Shrugs, Chins
Biceps: Barbell Curls, Reverse Curls, Preacher Curls, Dumbell Concentration Curls, Dumbell Alternate Curls
Forearms: Barbell Wrist Curls, Reverse Wrist Curls
Mr.Body Builder, thnks for uploading the schedule. But it would be much better for us to understand all excercise names if you can explain it to us how do we do that or attach videos of the same. For ex. u said "Chest: Bench press, Incline press, Pec Dec Flyes, Parallel Bar Dips, Dumbell flyes"
ReplyDeleteI dunno what incline press is n how to do it, for dumblll flyes...howmuch weight...n how many sets etc....
You have missed the details...tak ur precious time to upload the details of every excersice u named on this blog....then ur blog u really be helpfull to masses. Right now we/beginners..really cant take advantage of ur posts...in Right Spirit.......SUMIT
thanx Sumit for ur comment, but process of uploading s still continue...by tomorrow i will explain each n every exercise in detail along with the number of sets n repetitions required for them...i m also going to upload some videos n pics, i m sure that wd be helpful for u...
ReplyDeleteDr. Ranjan Gupta (Blackdiamond)