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Basic Fitness Program ( with gifs)

Posted by Mg | November 13, 2007 .

In other post i writed what are the most important things when you start going in Fitness.

Now i will show you here the program with exercises for all the muscles with gif pictures (shows you how to do it)

This program is made for 3 days, so you need to go 3 days in fitness in a week.

The basic’s program includes 2 different muscles each day, so you make every muscle in a week

( chest,biceps,triceps,shoulders,back,legs)

Here is the basic program with the pictures that are showing how you do the exercise:

DAY 1 :

CHEST

  1. Bench press ( 12 - 10 - 8* )
  2. Decline Bench Press ( 12 - 10 - 8 )
  3. Lever Peck Deck Fly ( 12 - 10 - 8 )

BICEPS

  1. Barbell Curl ( 10 - 8 - 8* )
  2. Dumbell Curl ( 10 - 8 - 8 )

WAIST

  1. Wighted Crunch ( 3X 12-15 )
  2. Weighted Hanging Leg-Hip Raise ( 20 - 20 - 20 )

DAY 2

LEGS

  1. Leg Extension ( 3X 12-15 )
  2. Barbell Full Squat ( 12 - 10 - 8 - 8* )
  3. Leg Press ( 3X 8 )
  4. BarbelStandin Leg Calf Raise ( 4 X 15 )

SHOULDERS

  1. Dumbell Lateral Raise ( 12 - 10 - 10 )
  2. Dumbell Upright Row ( 12 - 10 - 8 - 8* )
  3. Barbell Upright Row ( 10 - 10 - 10 )

DAY 3

BACK

  1. Cable Seated Row ( 10 - 8 - 8* )
  2. Cable Front Pulldown ( 12 - 10* - 8* )
  3. Dumbbell Bent-Over Row ( 10 - 8 - 8* )
  4. Barbell Deadlift ( 8 - 8 - 6 - 6 )

TRICEPS

  1. Close Grip Bench Press ( 12 - 10 - 8* - 8* )
  2. French Press ( 10 - 8 - 8* )

WAIST - do the same exercises as you did the first day

I hope this helped you guys!The number meanings are that you must do exercises as the number shows you.The * means that the last lift you need to do is realy realy hard ( if a friend helps you its better)

You can watch GIF pictures as i posted on this site :

http://www.exrx.net/Lists/WtMale.html

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