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Home / Fitness Tips / A four-week fitness program to grow tall and lean

A four-week fitness program to grow tall and lean



How much can you transform your torso in just four weeks? A lot – as long as you follow this 16-seat training plan. It's designed to train your chest and back muscles twice a week – which means your biceps and triceps are double-loaded – to push these large muscle groups completely out of their comfort zone so that your body has no choice but to do the damage to repair by building a larger, stronger and clearer body. They also beat all other major muscles, including the legs, to increase your fat burning potential so you can get faster and leaner.

How the Plan Works

In Each of the Four Weeks In a 28-day plan, you will train twice on the chest and back. Does it sound like a lot? It is! In some plans, however, you only hit every muscle group every seven days, which is not enough to force your body to make positive adjustments to the body.

But this plan doubles every week in chest and back exercises. and therefore twice a week to work directly and even indirectly on your biceps and triceps once, providing all the stimulus your body needs to get bigger in less time. And do not be afraid, your shoulders, abs, and legs will not miss the size and strength gains: you'll have plenty of time each week to get bigger and stronger.

Complete the workouts in the correct order. Follow the exercises, sets, repetitions, pace (see below) and rest periods. Each week's first workout targets the chest and triceps, the second on the back and biceps, the third on the legs and chest, and the fourth on the back and shoulders.

All four weekly workouts consist of five moves that affect you As straight sets, work through steps 1

through 5 in order. That's it!

Tempo Training

To get the full effect of these workouts, you must follow the four-digit speed code for each exercise. The first number indicates how long it will take you to lower the weight in seconds, the second how long you want to stop at the bottom, the third number, how long you will need to lift the weight, and the last digit, how long you hold up. X means that part of the movement should be exploded. The accumulated time under tension increases your heart rate to burn fat and break down muscle tissue to make it bigger and stronger. Keep each repetition smooth and controlled so that your muscles – and not momentum – do the work.

Warm Up

Before you start the following workouts – and any type of exercise – it is important that you take the time required to warm up correctly. Before engaging in the workouts that are part of this plan, we urge you to test this quick warm-up routine by Yasmin Saadi, director and personal trainer at The Fitting Rooms.

These include seven typesetting movements such as a downhill dog walkouts and lunged lunges that warm up the muscles throughout the body before you start doing exercises that are specific to your workout. The easiest way to do the latter is to scan the workouts described below and then perform one or two warm-ups of each exercise with either very light dumbbells or an unloaded barbell.

You benefit from taking five to five minutes to warm yourself up, both by reducing the risk of injury and improving performance during exercise. Try it once, and if you crush the first few sets instead of fighting through them, you will never again be convinced of the benefits of a proper warm-up.

Training 1: chest and triceps

1 bench press [19659015] bench press "title =" bench press "/>

Sets 5 Reps 10 Tempo 2010 Rest 60sec

If a flat bench with a dumbbell and hands slightly wider than shoulder width, support the core down, then lower the bar against the chest and push it back to the beginning. [19659002] 2 Triceps dip

Sets 5 Reps 6-10 Tempo 2110 Rest 60sec

Handrims or parallel bars with straight arms, bend your chest and bend your elbows to lower the body to your shoulders, push hard up to return to the beginning.

3 Incline du Mbbell Press

  Incline Bench Press "title =" Incline Bench Press "/> [19659015] Sets </strong> 3 <strong> Repeats </strong> 12-15 <strong> Tempo </strong> 2010 <strong> Rest </strong> 60sec </p>
<p>  Lie on an incline bench and hold a dumbbell in each hand next to your shoulders. Push the weights up until your arms are straight and lower them back under control to start. </p>
<h4>  4 tilt barb fly </h4>
<div id=
  tilt barb fly "title =" tilt barb fly "/> </div>
</div>
<p><strong>  sets </strong> 3 <strong> </strong><strong>  reps </strong> 12-15 <strong> pace </strong> 2010 <strong> rest </strong> 60sec </p>
<p>  Lie on an incline bench with a dumbbell in each hand over your face, palms and a slight flexion of the elbows, lower them by the sides and then bring them back up. </p>
<h4>  5 Triceps extension </h4>
<div id=
  Dumbbell triceps extension "title =" Dumbbell triceps extension "/> </div>
</div>
<p><strong>  Sets </strong> 3 <strong> Reps </strong> 12-15 <strong> Tempo </strong> 2010 <strong> Rest </strong> 60sec </p>
<p>  Get up and hold a dumbbell over your head with both hands, arms straight. Keep your chest high, lower the weight behind your head, and lift it back to the beginning. </p>
<h2>  Training 2: Back and Biceps </h2>
<h4>  1 pull-up </h4>
<div id=
  Superset Training One: 1B pull-up

Sets 5 Reps 6-10 Tempo 2011 Rest 60sec

Hold a pull-up bar with overhand grip, hands shoulder width apart, support the core, then pull up until lower chest touches bar, until arms again are just.

2 curved series

Sets 5 Reps 10 Tempo 2010 Pause 60sec

Holding a barbellette Overhanded, hands out of the legs, lean forward from the hips, bend the knees slightly and support the core, then pull up the bar and guide it forward with elbows , Lower it back to the start.

3 Chin-up [19659044] Chin-up "title =" Chin-up "/>

Sets 3 Reps 6-10 Tempo 2011 Rest 60sec

Hold a chin-up bar shoulder-width apart with your palms facing you, then spread your core and then pull yourself up until your chin is over the bar, then lower your arms again

4 Standing Biceps Curl

  Barbell Biceps Curl "title =" Barbell Biceps Curl "/> </div>
</div>
<p><strong>  Sets </strong> 3 <strong> </strong><strong>  Reps </strong> 12 -15 <strong> Tempo </strong> 2011 <strong> Break </strong> 60sec </p><div><script async src=

Stand with dumbbells on the sides, palms facing forward. Keep your elbows in, pull up the weights and push the biceps up. Lower it back to the beginning.

5 seat inclination Curl

Sets 3 Repeats 12-15 Tempo ] 2011 Rest 60sec

Sit on the incline bench with dumbbells on the sides and palms facing forward. Keep your elbows in, pull up the weights and push your biceps up the start.

Training 3: legs and abdomen

1 squat

  squat the dumbbell "title =" squat the dumbbell "/> </div>
</div>
<p><strong>  sets </strong> 5 <strong> Re ps </strong> 10 <strong> Tempo </strong> 2010 <strong> Break </strong> 60sec </p>
<p>  Stand up and hold a pole over the back of your shoulders, holding your chest up in the air and holding the core, squat down as low as you can go back through the heels to return to the start. </p>
<h4>  2 good morning </h4>
<div id=
  barbell good morning "title =" barbell good morning "/> </div>
</div>
<p><strong>  sets </strong> 5 <strong> Reps </strong> 10 reps <strong> Tempo </strong> 2010 <strong> Rest </strong> 60sec </p><div><script async src=

Get up and hold a light dumbbell over the back of your shoulders, feet shoulder width apart. Bend forward with the core and bend slowly from the hips forward. as far as the thigh muscles allow, but not beyond the horizontal. Back to top.

3 Glute bridge

  Glute bridge "title =" Glute bridge "/> </div>
</div>
<p><strong>  Sets </strong> 3 <strong> Reps </strong>] 12-15 <strong> Tempo </strong> 2011 <strong> Break </strong> 60sec </p>
<p>  Place your upper back on a bench and hold a dumbbell over your thighs, push your hips up, squeeze your glutes up, and then return to the start. [19659002] 4 Dumbbell press with inclination </h4>
<div id=
  Dumbbell bench press with inclination "/> </div>
</div>
<p><strong>  Sets </strong>] 3 <strong> Reps </strong> 12-15 <strong> Tempo </strong> 2110 [19459010Rest</strong> 60sec </p>
<p>  Lie on an incline bench and hold a dumbbell in each hand at your shoulders until your arms are stretched, then lower them back under control. </p>
<h4>  5 tilt dumbbell flye </h4>
<div id=
  tilt dumbbell flye "title =" tilt dumbbell flye "/> </div>
</div>
<p><strong>  Sets </strong> 3 <strong> Reps </strong> 12-15 <strong> pace </strong> 2111 <strong> Rest </strong> 60sec </p>
<p>  Lie on an incline bench and hold a dumbbell in each hand over your face Bend your elbows, lower them by the sides and then bring them back up. </p>
<h2>  Exercise 4 : Back and Shoulders </h2>
<h4>  1 Overhead Press </h4>
<div id=
  Overhead Press "title =" Overhead Press "/> </div>
</div>
<p><strong>  Sets </strong> 5 <strong> Reps </strong> 10 <strong> Tempo </strong> 2010 <strong> Break </strong> 60sec </p>
<p>  Hold a pole in front of your neck, hands just a little wider than shoulder width Push the pole up until your arms are stretched and lower it back to the beginning. </p><div><script async src=

2 Rack Pull

Sets 5 Reps 10 Tempo 2111 Rest 60sec

Stand up in front of a barbell that rests on knee-height safety bars. Bend the rod with a handle. then stand up until the back is straight again and squeeze the shoulder blades up.

3 Seat Dumbbell Press

  Seat Dumbbell Shoulder Press

Sets 3 Reps 12-15 Tempo 2010 Rest 60sec

Sitting She is holding a dumbbell at shoulder level on an upright bench in each hand. While holding your chest up, push the weights directly over your head until your arms are straight, then lower them back to the beginning.

4 Side Stroke

  Dumbbell Side Stroke "title =" Dumbbell Side Stroke "/> </div>
</div>
<p><strong>  Sets </strong> 3 <strong> Reps </strong> 12-15 <strong> Tempo </strong> 2011 <strong> Rest </strong> 60sec </p>
<p>  Get up and hold a light dumbbell in the hand Elbow up and bend at the elbows, lift the weights at shoulder height, then back to the start. </p>
<h4>  5 Reverse flye </h4>
<div id=
  Dumbbell Reverse flye

Sets 3 Reps 12-15 Tempo 2011 Rest 60sec

Bend from Keep your hips forward and with each hand holding a light dumbbell palm forward, keeping your elbows slightly bent, lift the weights to shoulder height, then lower them again to start.


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