Program 1 (Beginners) – preferably for 2-3 weeks to start the program
Or similar, to progress gradually.
The program is designed for 3 sessions per week on non-consecutive days. (For Sunday – Tuesday, Tuesday, Thursday or Monday, Wednesday and Friday).
Program 1 (Beginners)
The exercise sets resting reps
Back (wide side): Upper pull on a poly device. 2 10 minutes
Rowing in a designated machine – narrow grip 2 10 minutes
Chest: A bench press on the designated device. (Does not mean pressing with a free rod) 2 12 minutes
Three-pronged (hand-back): Pulling an elbow on top of the top. 2 15 minutes
Two-headed (front): bending elbows with weights. (Sitting position) 2 15 minutes
Legs (general): Pressing the feet on the designated device 3 15 minutes
Belly: crunches on mattress. (A slow increase and so did the decline) 3 10-20 30 s.
Program 2 (Beginners)
The exercise sets resting reps
Back (wide Gabi): Stress – If you fail, you can use Gravitron 2 6-10 minutes
Upper back (sheath): rowing with weights on the abdomen (bench) 2 10 minutes
Chest: Chest compressing on the back with hand weights. 2 12 minutes
Three-pronged (back-hand): sitting – elbows, weight above the head. 2 15 minutes
Two-pronged (front): bending the elbows in lower standing poles. 2 15 minutes
Legs (general): Free squat with weight retention or Smith 3 facility 15 minutes
Belly: crunches on mattress. (A slow increase and so did the decline) 3 10-20 30 s.
Program 3 (Beginners)
The exercise sets resting reps
Back (wide back): Seductive pull, elbows close. (Requires bottom medium beans) 2 10 minutes
Upper back (sheath of a shoulder): Striding in a sitting position, elbows at shoulder height. 2 10 minutes
Chest: A butterfly or butterfly device in free weights on a bench. 2 12 minutes
Three-pronged (hand-back): lying down on the back, raiding with 2 weights 15 minutes
Two-headed (front): bending the elbows on the rod W. (sitting in a chair 'preacher') 2 15 minutes
Legs (general): free of treads without step. (Perform both left and right foot)
Note: The rest is after performing left and right.
2 per side 15 45 ש '
Belly: crunches on mattress. (A slow increase and so did the decline) 3 10-20 30 s.
