Explanation

The beginner's program is a training plan to get used to and adapt the muscles to strength training loads. The training lasts approx. 45 minutes and should be carried out 2-3 times a week. The aim is to improve strength endurance and get the muscles used to stress. In order to increase the general fitness in the long term, the training should be adapted to a muscle building-oriented full body training after approx. 6 to 10 weeks.

Training plan

Leg muscles

  • Leg presses 3 sets of 25 reps, 1 min rest
  • Hamstrings 3 sets of 25 reps 1 min rest

Chest muscles

  • Bench press 3 sets of 20 reps for 1 min rest

Shoulder muscles

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  • Butterfly reverse 3 sets of 25 reps 1 min rest

Back muscles

  • Lat pulldowns 3 sets of 25 reps, 1 min rest
  • Hyperextension 3 sets of 25 reps, 1 min rest

Abdominal muscles

  • Crunches 3 sets of 30 reps, 30 sec rest

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