Mirwaners! For those of you who are still beginners and just starting fitness, you may still be confused about what training program you want to do at the Gym. If you have enough funds, you can just use the services of a personal trainer to create your training program. But if your fitness budget is still mediocre, you must be more creative in developing your own training program. Have lots of questions, find information anywhere, that's the key.
The following bulking workout routine can be used as a reference for compiling other training programs. Make sure you have mastered the technique correctly and recognize your body's abilities.
Monday: Chest Exercise Program
1. Dumbell Bench Press: 4 Sets | 12-15 Repetitions, rest between sets of 10-20 seconds.Break between types of exercises 10-30 seconds
2. Cable Cross Over: 3 Sets to Failure, breaks between sets of 10-20 seconds.
Break between types of exercises 10-30 seconds
3. Bench Press: 4 Sets, 10-12 reps, rest between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
4. Low Cable Cross Over: 3 sets to failure (failed), breaks between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
5. Barbell Incline Bench Press: 3 sets, 10-12 Reps, rest between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
Tuesday: Foot training program
1. Leg Press: 4 Sets, 20 reps, breaks between sets of 10-20 secondsBreak between types of exercises 10-30 seconds
2. Walking Dumbell Lunge (with barbell or dumbbell): 4 sets, 20 repetitions, breaks between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
3. Leg Extension: 4 sets, 20 reps, breaks between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
4. Seated Leg Curl: 3 sets, 20 reps, rest between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
5. Smith Machine Calf Raises: 3 sets, until failure (failure), breaks between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
6. Hip Abductor: 3 Sets, 15 Repetitions, rest between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
7. Smith Machine Lunge: 3 sets, 20 reps, breaks between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
Wednesday: Stomach and Hand Exercise Program
1. Barbell Curl: 4 Sets, 10-12 reps, rest between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
2. Hammer Curl: 4 sets, 10-12 reps for each hand, rest between sets of 10 -20 seconds
Break between types of exercises 10-30 seconds
3. Concentration Curl, 4 sets, 10 - 12 reps for each hand, rest between sets of 10 -20 seconds
Break between types of exercises 10-30 seconds
4. Triceps Rope Down, 4 sets, 10-12 reps, rest between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
5. Dips, 3 sets to failure, rest between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
6. Leg Raises, 3 sets, 20 reps, look at sets of 10-20 seconds
Break between types of exercises 10-30 seconds
7. Rope Crunch, 4 sets, 20 reps, rest between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
8. V Up Sit Up, 3 sets, 10 reps, rest between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
Thursday: Wing Back / Muscle Training Program
1. Lat Pull Down, 4 sets, 10-15 Repetitions, rest between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
2. Deadlift, 4 sets, 10-15 reps, rest between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
3. Wide Grip Pull Up, 3 sets to failure (failed), rest between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
4. Back Extension, 4 sets, 15 reps, breaks between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
5. One Arm Dumbell Row, 4 sets, 15 reps for each hand, rest between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
6. Inverted Row, 3 sets until failure (failure), breaks between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
Friday: Shoulder Training Program
1. Overhead Dumbell Press, 4 sets, 12 reps, breaks between sets of 10-20 reps
Break between types of exercises 10-30 seconds
2. Standing Military Press, 4 sets, 12 reps, breaks between sets of 10 - 20 reps
Break between types of exercises 10-30 seconds
3. Arnold Press, 3 sets, 10 - 12 reps, breaks between sets of 10 - 20 reps
Break between types of exercises 10-30 seconds
4. Dumbell Front Raise, 4 sets, 10 reps, break between sets of 10 - 20 reps
Break between types of exercises 10-30 seconds
5. Dumbell Side Raise, 4 sets, 10 reps, rest between sets of 10 - 20 reps
Break between types of exercises 10-30 seconds
6. Reverse Fly, 3 sets, 10 reps, breaks between sets of 10 - 20 reps
Break between types of exercises 10-30 seconds
Saturday: Foot Training Program
1. Leg Press: 4 Sets, 20 reps, breaks between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
2. Walking Dumbell Lunge (with barbell or dumbbell): 4 sets, 20 repetitions, breaks between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
3. Leg Extension: 4 sets, 20 reps, breaks between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
4. Seated Leg Curl: 3 sets, 20 reps, rest between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
5. Smith Machine Calf Raises: 3 sets, until failure (failure), breaks between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
6. Hip Abductor: 3 Sets, 15 Repetitions, rest between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
7. Smith Machine Lunge: 3 sets, 20 reps, breaks between sets of 10-20 seconds
Break between types of exercises 10-30 seconds
Sunday: Off
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