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Demand months of training in body plan

certain public 1232010-04-11 20:11:24 +0000 #1
I am male, 75 kg, meter eighty more recently would like to practice your upper body muscles, seeking a detailed plan, all aspects of Kazakhstan,

then the way of getting stovepipe programs, plus the fat leg muscle , minus the fat like,

usually busy ah, the daily average one and a half-hour exercise, no time to go to the gym ah, the best this summer will see the fruits of Kazakhstan `````` 3Q, Good call an additional 50
Sofia Black2010-04-11 20:24:06 +0000 #2
1: cardio training program: (heart and lung function improve muscle is very favorable)

2-3 times per week, 30-60 minutes each time heart rate control ( 220 - your age) x80% so

2: Strength Training Plan Reference


B. 10-minute jog warm-up stretch target muscle (static stretch)

the first day of leg abdominal training: leg training help body muscle length

sitting leg press 4 groups x10-12 times

Smith squat Group 4 x10-12 times

hamstring give 4 groups x10-12 times

sit-ups 4 groups x15-20 times

ramp sit-ups Group 4 x15-20 times

sit-ups 4 Swing Group x15-20 times (exercise abdominal oblique muscle movements)

hanging leg raise Group 4 x15-20 th

the third day of training in thoracic shoulder:

Lying barbell elected Group 4 x10-12 times

supine dumbbell elected Group 4 on x10-12 times

4 groups inclined dumbbell elect

on x10-12 times the birds inclined dumbbell Group 4 x10-12 times

seated dumbbell birds Group 4 x10-12 times

seated dumbbell elected Group 4 x10-12 times

Standing dumbbell birds Group 4 x10-12 times

Standing Dumbbell Lateral Raise 4 groups x10-12 times

Roman chair the fifth day of training to come forward to back: 4 groups x10-12 times

T-type bar rowing Group 4 x10-12 times

wide grip chin-up Group 4 x10-12 times

dead lift with bent knees in Group 4 x10-10 times

neck down Group 4 x10-12 times

7th Days 2 and 3 training alternating dumbbell curl

Sitting Group 4 x10-12 times

arm dumbbell neck flexion and extension arm of Group 4 x10-12 times

EZ bar barbell curl Group 4 x10-12 times

rope under pressure Group 4 x10-12 times
8755067812010-04-11 21:01:18 +0000 #3



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