Bodybuilding beginning – 4-day SPLIT

People who have technical backlogs should take advantage of plans with a group trained in 2X within a week, it will be a faster form of learning. Of course, the training plan must be arranged with the head, let’s take into account the fact of all cooperating groups, not just target groups, which most people forget. 

Lots and muscle groups trained in upper chest, back, shoulder, biceps, triceps, stomach 

Lots and muscle groups trained in lower thigh and calf training 

Top 1 \ nWinter 5 series series of 8 moves (constant load, weight progression every week) \ nDrawing on the stick with the strongest grip 4 sets of 10 moves (focus on your own body weight for now) \ nSheating the bar lying on the positive bench 30st 5 series after 10 movements (constant load, weight progression every week) \ nMoving the bar across the bench – 5 sets of 10 movements (can be progression every series) \ nReduction of the bar along the torso with wide grip – 3 sets of 20 movements (weight can be progressed every series) \ nFrench squeezing of a bar on a horizontal bench behind the head – 5 series of 8 moves (can be progression every series) \ nBending shoulders with a barbell – 4 sets of 12 movements (weight can be progressed every series) \ nBrothes lying on the mattress – 4 sets of 20 moves

Discussion As you can see here are the basic exercises, we try not to exceed the minute break between sets. As beginners, you do not have so much weight to rest after 2-2,5min between sets – you will lose only on the intensity of your training. The common point for both the back and the chest is a great exercise – moving the bar across the bench. You can find instructions for this exercise in the exercise atlas. The whole training will close during 60min. 

Bottom 1 \ nHack-squats with a barbell held at the back of the foot, narrowly parallel 6 sets of 10 movements (constant load, weight progression every week) \ nStyle 5 series of 15 movements (can be weight progression every series) \ nWeave 5 steps for 12 moves ( focus on your own body weight) \ nWeave a string on straight legs with a barbell 4 sets of 8 moves (can be load progression every series) \ nPresses on your fingers standing with barbell on the shoulders – 5 series after 15pow (can be weight progression every series) 

Discussion The previous day was a deadlift, so it would not be wise to place squats with barbells on the tired backbend rectifiers. You would block power gains. There are hack-squats that will greatly affect the width of your thighs. The breaks should not exceed one minute. The whole is closed in less than 60 minutes. 

Top 2 \ nAdjustment of the barbell in the torso fall with 6 series of 10 moves (constant load, weight progression every week) \ nDrawing on the stick with the strongest grip of 5 series of 7 moves (focus on your own weight) \ nSwelling dumbbells on a horizontal bench 5 series after 10 movements (constant load, weight progression every week) \ nMoving of dumbbell weight lying across the bench 5 series of 10 movements (it can be weight progression every series) \ n Pressing the barbell standing – 4 sets of 12 movements (can be load progression every series) \ n Lowering the narrow grip lying on a horizontal bench – 4 sets of 8 movements (there may be load progression every series) \ nBuilding bending with dumbbells standing – 6 sets of 8 movements (constant load, weight progress every week) 

Discussion Rowing in the rainfall (not to be confused with rowing in a bend!) Will relieve our backbend rectifiers so that the next day we can successfully perform barbell squats on the shoulders. The part common to the training of the back and the cage is the transfer lying across the bench, this time dumbbell weight, contrary to appearances it is not doubling the exercises, because when we move the barbell we work side breasts actives (otherwise external actons), while we transfer dumbbell weight then we influence the parasternal acts of the thoracic moths (otherwise known as internal actonas). Bending hammer, although it is a small muscle party, has a lot to say in terms of the circumference of the arms, because the hammer-bending we work the shoulder muscles, which are located between the biceps and triceps, these are very important muscles and very strong. Under-training of these muscles is manifested by a much weaker grip, and thus we block the strength progression of dead strings or impressions. This is very important. And the priority is undoubtedly that the healthy ridge is the rod ridge – 2x a week rod will effectively take care of your back health until late years, it is not worth neglecting. The breaks should not exceed a minute of time. 

Bottom 2 \ nBranches with barbell on 7 series of 8 movements (constant load, weight progression every week) \ n Static decoys of 5 series of 10 movements (on each leg. It can be load progression every series) \ nWeave 3 sets of 15 moves (focus on your own body load) \ nday-good 5 series of 10 moves (can be load progression every series) \ nPensions on the fingers sitting – 3 series after max movements 

Discussion ofsquats- king of exercises, however, to make the squats begin to bring measurable benefits, one should “sit on the third or fourth series do not do the whole thing, it is a stimulus too weak. The more frequent the repeatability of a given move, the better it is for your technique and progress. The punctures perfectly shape the quadriceps of thighs from the starter trailers to the final ones. This is the best mass-shaping exercise. A crane – in a different sequence of repetitions than in the bottom 1 training, a different stimulus, a different muscle reaction and finally an increase – it is that simple. Good day – great supplement for dead strings, deals with firm buttocks and healthy back, do not forget about this wonderful basic exercise. The breaks should not exceed a minute of time. 

The whole plan quite quickly improves the efficiency of the whole organism as well as generally strengthens. The technique of exercises will be adapted quite quickly. The plan does not include machines. No machine can get up to free weights – let this rule dominate in your workouts, and you will not have to worry about your progress.) You can not neglect the diet, as the load increases you should increase the amount of carbohydrates or fats consumed (preferentially). Of course, gradually. Do not forget about the amount of liquids consumed. A reasonable value is the supply of water at the level of 500ml for every 10kg of body weight. 

When the group is trained once a week, the plan will be similar. Basic exercises in a larger number of series, because they are the most important, while the remaining part can be in a smaller training volume. 

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