Training Routine # 1 - Sculpting Your Body

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Training Routine # 1 - Sculpting Your Body

Objective: This program is aimed at all those who wish to refine their body and sculpt it.

The principle is as follows: series with long rehearsals (between 15-20) with an average workload. Thus, you will work on stamina and not muscle hypertrophy (see increasing muscle volume). For girls looking for hypertrophy, a next article arrives soon! 😏

⚡The workout consists of several bodybuilding parts and cardio parts.⚡

Day 1: Leg session

  1. Warm-up 15 min of knee joints, ankles, hips and shoulders;
  2. Squat weight of the body, feet shoulder width, tip of the feet slightly outward (attention: keep the knees in the line of the toes): 4x15 with 1min of rest;
  3. Thigh press, same position as for squat body weight: 3x15 with 1 min of rest;
  4. Explosive slots body weight (alternate each leg by jumping on the spot): 3x10 (each leg) with rest 1min30;
  5. Chair against the wall: 45 seconds x 3 with 45 minutes of rest;
  6. Calf Extensions: 4x20 with rest 1min30;
  7. Stretching

Day 2: Back and biceps session

  1. Warm-up 15 min of the joints shoulders, hips, neck, wrists and elbows;
  2. Vertical prints chest, wide socket: 4x15 with 1min of rest;
  3. High horizontal prints, tight grip: 4x15 with 1min of rest;
  4. Free Rowing bar, shoulder width plug (think to move your shoulders well and bring them back, elbows behind the trunk): 3x20 with 1min of rest;
  5. Curl Biceps bar EZ, shoulder width catch: 4x20 with rest 30sec;
  6. HIIT Sprint Alternate: 25 sec fast speed and 1min25 slow speed (on) for 10 minutes.

Day 3: Full cardio

  1. Treadmills 30min to 9km/h, 3% slopes;
  2. Bike 20min, medium difficulty;
  3. ABS lifted legs on the floor: 4x10 with rest 30sec;
  4. Abdominal sheathing: 3x1min with 1min of rest.

Day 4: Pectoral, triceps and shoulders session

  1. Warm-up 15 min of the joints shoulders, hips, neck, wrists and elbows;
  2. Body weight pumps (on the knees if you do not reach the standard position): 4x10 with 1min of rest;
  3. Dips assisted on machine: 3x15 with 1min of rest;
  4. Sweater over Dumbbell: 4x15 with 1min of rest;
  5. Military developed: 4x20 with rest 1min30;
  6. L-fly with dumbbell lying on a bench: 3x15 with 1min of rest;
  7. Triceps Extension to rope high pulley: 4x20 with 1min of rest.

And why not change Legging Every day of training? But for that, no need to advise you: you know where to go. 😉

Embody merit, shop itsleggings!

 

 

 


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