Novice muscle training program to get you strong fast

Now fitness is more and more popular, fitness people are also more and more. But many people who have just come to fitness are very confused, do not know what to practice and how to practice. In fact, when beginners are just getting fit, it is best to think about their fitness goals and formulate a fitness plan according to this goal. So today we are going to introduce a new muscle training program, let’s go and have a look!

Monday chest, shoulders and triceps
Dumbbell inclined bench press 4*6-8

Sitting barbell shoulder push 4*8-10

Parallel bars bend arm extension 3* exhaustion

Dumbbell side lift 4*10-12

Supine barbell/dumbbell bend arm extension 3*10-12

Line down 3*12-15

Take a HIIT cardio or ab workout on Tuesdays

Wednesday dorsal biceps femoris biceps erector spinalis
Reverse pull-ups 3* Exhaustion

Barbell rowing 46-8

Straight leg hard pull 3*8-10

Back extension (weight bearing) 3*10-12

Barbell bend 3*10

Hammer bend 3*8

Closed on Thursday

Friday leg hip calf
Neck front squat 4*6-8

Huck squat 3*10-12

Leg flexion 4*15-20

Sitting heel raise 3*15

Stand with heel raise 3*15

Rest on Saturday with HIIT cardio or ab training

Closed on Sunday
*6-8 sets of weight training with a 2-3 minute rest between sets;

*8-12 sets of weight training with 60-90 seconds of rest between sets;

*15+ weight sets of exercises with 30-45 seconds of rest between sets

Primary fitness training time less than 3 months or never carried out fitness training, it is recommended to carry out 3-4 aerobic training per week (training intensity is RPE3-4), 2 strength training (at least 1 day rest between two training) 3-4 weeks later (or if you feel you can) can gradually transition to intermediate/advanced fitness training intensity.