Im going to try them at the gym today for the first time. Woho, exited!
Jag ska inviga dem idag på gymmet tänkte jag.
15 minute power walk. speed of 7 km / h
12×3 tricep barbell towards stomach 15 kg
12×3 Triceps barbell towards forehead 10 kg
12×3 Bench Press 10 kg
12×3 narrow pushups
12×3 Chins in machine 35 kg
12×3 Pulldown with rope 10 kg
12×3 Back revolts with a 10 kg weight plate
12×3 Sitting bicep curl 6 kg
12×3 rowing 25 kg
15 minuters powerwalk. speed 7 km/h
12×3 Triceps skivstång mot magen 15 kg
12×3 Trceps skivstång mot panna 10 kg
12×3 Bänkpress 10 kg
12×3 Smala armhävningar
12×3 Chins i maskin 35 kg
12×3 Pulldown med rep 10 kg
12×3 Ryggresningar med 10 kg viktplatta
12×3 Sittande bicepscurl mot sidan 6 kg
12×3 Högsittande rodd 25 kg
How do you exercise? Can I do strenghtraining for the same muscles 2 days in a road?
If you are serious with your training and want to get good results and aims to actually build muscle you should not train the same muscle group for several days in a row.
Make a workout schedule or ask a personal trainer for help to set up your training so you can get a good varied workout and work all you muscle groups. That wil make you achieve the best results.
To train the same muscle for several days in a row will make the muscle torn and instead of building it up, it will break down. Your muscles needs to rest and get the chance to reapair between the workouts.
My workout scheduale looks like this:
Monday: Legs + 20 min cardio + 1 hour phsycical training at school
Tuesday: 1 hour cardio
Wednesday: Upper body (chest, back, biceps, triceps) + 20 min cardio
Thursday: 1 hour cardio
Friday: Shoulders & abs + 20 min cardio
Saturday / Sunday: REST
BUT dont go over you limit, customize your workout according to your current strenght, your goals and what feels best for you. Everybody works different. Its never good to engage in any exercise too hard in the beggining. To exercise 2-3 days a week is enough.
Dont forget that the diet is super important if you want results. ”Abs are made in the kitchen”.