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The best training plan for transforming your body



If your main goal in Health and Fitness is to give your frame a lean muscle and change your appearance to look from above, then you're in the right place. This workout plan is designed to help you grow up by building the muscle mass of all your major muscle groups while shedding body fat stores to build your best body.

This Four-Week Training Plan The training consists of four in-training sessions per week and is based on the basic training philosophies used in the New Body Plan book and the complete workout and nutrition program of Men's Fitness (19459004) Editor-in-chief Jon Lipsey followed suit to grace the cover of the July 2018 issue of Men's Fitness by an overweight 37-year-old. Over the course of his eight-week plan, Jon lost an incredible 1

0 kilos of fat and formed a six-pack for the first time in his life.

What is special about this particular plan is that it is not just muscular. Chest, shoulders, back and legs: your biceps and triceps are given special attention – and you can build arms faster and stronger than you ever thought possible.

If you want to add a significant amount of muscle to your frame, what you do in the gym is more important. Why? Because without the perfect training stimulus your body does not have the incentive to build new muscle mass that changes your body. This four-week plan is specifically designed to push your mind and muscles out of their comfort zone to trigger this muscle-building response. It is a difficult plan, but very rewarding if you are serious about adding size.

How to Follow This Training Plan

A smart approach is to train on Monday, Wednesday, Friday and Saturday or Sunday to get the workout plan maximum recovery time.

Each training in this plan consists of even sentences. This means that you complete all of the phrases and repetitions of Exercise 1 and then continue with Exercise 2 and do all the sets and repetitions, and so on. Use a weight that allows you to complete only the last repetition of the last set for each exercise.

Tempo is the speed at which you perform a repetition of an exercise, and the four-digit number is the time in seconds you are in. Take to lower and raise the weight, and hold one down and up Pause. For example, a 2010 pace for bench press means you need two seconds to lower the bar without pausing at the bottom, and then take a second to raise the bar without a pause at the top.

For best results, follow the plan carefully. Always keep up with the pace of each movement as your muscles work harder for longer and grow.

However, if you have difficulty lifting the same weights for the second or third set In an exercise, you can increase the pause between sets to recover a little longer. Try to rest for 90 seconds between sets and see if you can use it to hit the repeat target for subsequent sets. If not, increase the rest to two minutes and try again.

Exercise 1: upper body

1 weight bench with incline bench

Sets 4 Reps 10 Tempo 2010 Rest 60sec

Insert Sit on an incline bench and hold a dumbbell in each hand at chest height. Place your feet on the floor just below your knees. Tense your torso and back muscles and push your feet into the ground. Keep your whole body taut and chest up, press the weights straight up until your arms are straight and the weights are above the middle of the chest. Slowly return the weights to their original position with complete control.

2 widths Latzug

Sets 4 Reps 10 Tempo 2011 Rest 60sec

Position yourself at the machine with a shoulder width Overhand grip on the pole. Hold the chest upright, the abdominal muscles and the back straight and pull the bar down to the chin, with your elbows leading. Hold down the bottom position for one second, press your lats hard, and then return to the start.

3 Machine Overhead Press

Sets 3 Reps 10 Tempo 2010 Break 60sec

Prepare the machine and Follow the instructions to make the required settings. If you sit on it, you are positioned correctly and safely. In the starting position, you should sit upright, with your chest up and holding the handles wider than a shoulder-width overhand grip. Take a deep breath, then exhale vigorously and push the handles up until your arms are straight. Bend your elbows and slowly return to the starting position.

4 Cable Transition

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Imagine having a split position in the middle of a Cable up and hold in each hand a D-handle, which is attached to the high roller. Keep your chest in height, stiffen the core and slightly bend your elbows. Bring your hands down in a gentle arc to meet in front of your hips. Hold this lower position for one second, squeeze your chest muscles together and then return to the start.

5 biceps curl with cable rod

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Stand with your ribs drawn up and standing core in front of a cable machine. They hold a pole with an underhand grip on the lower roll. Keep your chest high and your elbows close to your sides, and roll up the bar until your hands are at chin level. Hold this upper position and push on the biceps to maintain tension. Slowly return to the starting position with no elbows moving anywhere from your sides. In the lowest position bend your triceps.

6 Cable Triceps Print

3 Reps 10 Tempo 2011 Rest 60sec

Stand up with your chest in front of a cable machine and hold a rod with a handle attached to the high roller. Keep your chest high and your elbows at your sides and push your hands down until your arms are straight. Hold your triceps and bend it to keep the tension on it. Return slowly to the starting position.

Training 2: Legs and Abdominal Muscles

1 Front Stick

Sets 4 Reps 10 Tempo 2010 Rest 60sec

Hold Hold the pole over the front of your shoulders and hold it either with elbows forward and upper arms parallel to the ground or with your arms crossed in your hand. Stand with your feet at least hip-width apart and the toes are slightly outward. Keep your elbows upright, your chest up and your core in place, and squat until your thighs are at least parallel to the floor. Through your heels from this lower position, push your knees outward to return to the start.

2 Romanian deadlifts

Sets 4 Reps 10 Tempo 2011 Break 60sec

Stand with your shoulders wide apart and hold Do a barbell with an overhand grip just outside the thighs. With a slight flexion in the knees, fold forward from the hips and lower the pole at the front of the legs until you feel a good stretch in your thigh muscles. Return the movement to the beginning and push your hips upwards.

3 Leg Straps

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Prepare the machine and follow the instructions to make the required settings. If you sit on it, you are positioned correctly and safely. In the starting position you should sit upright, with your chest up and against the padded pole. Lift the bar by lifting your feet until both legs are straight. Hold this upper position for one second, maintain the maximum tension for your quads, then slowly lower your feet back to the starting position.

4 Hamstrings

Sets 3 Reps 10 Tempo 2011 Break 60sec

Prepare the machine. Follow the instructions to make the necessary settings for you to be positioned correctly and safely. In the starting position you should sit upright, chest up and legs straight, the padded pole at the back of your ankles, above the heel. Lower the bar by bending your knees and putting your feet under your body. Hold this lower position for one second while maintaining the maximum tension on the thigh muscles. Then bring your feet slowly back to the starting position.

5 Crunch

Sets 3 Reps 10 Tempo 1111 Break 60sec

Lie flat on your back, knees bent and feet flat on the floor, and bend your arms so that your fingers touch the sides of the head. Put on your abdominal muscles and lift your torso off the floor without tensing your neck. Maintain tension on your abdominal muscles as you lower your upper body slowly to the floor. You can make each repetition harder by not touching the upper back between repetitions.

6 Planker

Sets 3 Reps 10 Tempo 1010 Rest 60sec

Get into plank position and support yourself the elbows under the shoulders on your forearms. Put on your abdominal muscles and lift your hips so that your body forms a straight line from head to toe. Jump with both feet out without knocking your hips so your toes knock on the floor and then jump back in. That's a repeat. Repeat this movement, keep your head and neck relaxed and control your breathing – do not hold your breath.

Training 3: Upper Body

1 Bench Press

Sets 4 Reps 10 Tempo 2010 Rest 60sec

Lie down on a flat bench and hold a dumbbell with a wider than shoulder-width overhand grip. Place your feet on the floor just below your knees. Tense your torso and back muscles and push your feet into the ground. Keep your entire body taut and chest up, lower the bar until it touches your chest around the nipple height. Push the bar upwards vigorously to extend the arms and return to the starting position. Do not jump the pole on your chest at the bottom of a representative.

2 seat row

Sets 4 Reps 10 Tempo 2011 Rest 60sec

Position yourself against the machine with your feet the footrest and hold a double cable holder in both hands. Keep your chest upright, your back straight and crooked, row your hands to your body, and bring your elbows forward. When your hands reach your body, pause for a second and squeeze your back and biceps muscles together. Then return to the starting position.

3 dumbbells lateral lift

Sets 3 Reps 10 Speed ​​ 2011 Rest 60sec

Stand with the chest up, the abdominal muscles and the feet hip-width apart, holding with each hand a light dumbbell on your sides palm trees are facing each other. Keep your elbows slightly bent and lift the weights sideways, not higher than the shoulder height. As the weights approach shoulder height, gently twist your wrists so your little fingers are pointing straight up. As a result, your side parts are tightened more. Hold this upper position for one second and slowly lower the weights back under control.

4 Hammer curl

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Stand with the chest up, the Core and shoulders back and hold the dumbbells with your palms to your sides. Keep your chest in height and your elbows close to your sides and lure the weights at shoulder height. Firmly squeeze the bicep at the top of the section, then slowly bring the weights back under full control. Stretch your arms all the way down and bend the triceps hard before starting the next repetition.

5 Cable Triceps Extension 3 Reps 10 Tempo 2011 Rest 60sec

Stand with your back to one Cable up and hold a double rope handle in both hands behind your head, which is attached to the lower roller. Lean slightly from the hips forward, but keep your chest up and back. Hold your elbows in place and point straight up. Push your hands up and forward to extend your arms. When your arms are stretched, hold the triceps for a second. Slowly return to the starting position and firmly press your biceps before the next repetition.

6 Press-up

Sets 3 Reps 10 Tempo 2010 Break 60sec

Climb with outstretched legs and arms, the hands under the shoulders and the body in a straight line from head to toe on all fours. Lift your hips and support your core to keep your entire body stable. Bend your elbows to lower your chest to the floor, but do not let it swing to the sides – they should stay firmly on your sides. Go as far as you can and then push up again to stretch your arms and return to the starting position.

Exercise 4: Biceps and Triceps

1 Biceps Biceps Curl

Sets 4 Reps 10 Tempo 2011 Rest 60sec

Stand with your chest, abs, and elbows up at your sides, holding an EZ wand firmly in place with your hands under your hips. Hold the elbows on the sides, roll up the pole and stop before your forearms are vertical. Hold this upper position for one second and press down on your biceps. Slowly lower the rod back to its original position.

2 Extension of the EZ Bar Triceps

Sets 4 Reps 10 Tempo 2010 Rest 60sec

Lie up a flat bench and hold an EZ staff with stretched arms over the chest. Hold your elbows in position and point to the ceiling. Lower the bar slowly by bending your elbows. Slowly return the pole to its original position without bending your back, stretching your arms.

3 EZ Bar Tricep

Sets 3 Reps 10 Tempo 2010 Rest 60sec

Lie down on a flat Bank and hold an EZ staff with outstretched arms over the chest. Lower the bar slowly to the chest, keeping your elbows close to the sides, and do not allow them to dodge outward. Once the bar touches your chest, push it back firmly without lifting it off the chest.

4 barbell biceps curl

Sets 3 Reps 10 Tempo 2011 Rest 60sec

Stand high with your chest up With the core at the back, hold a dumbbell in each hand, arms straight and elbows at your sides, palms facing up. Keep your chest in height and your elbows close to your sides and lure the weights at shoulder height. Firmly squeeze the bicep at the top of the section, then slowly bring the weights back under full control. Stretch your arms down and vigorously stretch your triceps before starting the next repetition.

5 Press the triceps (19659028)

3 Reps 10 Tempo ] 2011 Rest 60sec

Stand up with the chest in front of a cable machine and hold a rod with a handle attached to the high roller. Keep your chest high and your elbows at your sides and push your hands down until your arms are straight. Hold your triceps and bend it to keep the tension on it. Return slowly to the starting position.

6 Biceps Curl with Cable Rod

Sets 3 Reps 10 Tempo 2011 Rest Rest Rest [19459016Rest 60sec

Rise up in front of a cable machine with your ribs pulled up, holding a bar handle with both hands, attached to the lower roller. Keep your chest high and your elbows close to your sides, and roll up the bar until your hands are at chin level. Hold this upper position and push on the biceps to maintain tension. Slowly return to the starting position with no elbows anywhere on your sides. In the lowest position bend your triceps.

Weeks 2, 3 and 4

The second, third and fourth week of the plan are similar to the first. You perform the same sessions with the same movements in the same order, but with two key changes per week to make your muscles bigger and stronger. In the second week, you'll do two extra reps per set of each move, 12 per set instead of week 10 at week 1. This may not sound like a big boost, just wait until you try! In the third week, the reps per set will drop back to 10, but you will do an extra set on each turn. In the fourth and last week, increase the number of repetitions with the higher number of sentences to 12 and end the plan with the hardest week.


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