One More Training Program for beginners

This training program was built for people who want to look not bad, and to build their bodies with hard training, on not so big intervals but often. That is the other strategy for fitness and health building. As strong as you are you will choose your best program, but with experience comes some problems, because more of people that practice fitness are just novices and do not practice it proffecional. That is why I don’t prefer this program so much. It was designed to take almost whole week of you. You should go to the fitness hall 6 days, and just 1 you will have a rest. Otherwise it is good because you will need only 30 minutes daily, and even less to build your body and outlooking.

First Day:
Drill 1 – simple drill for abdominal muscles. The drill is consisted of 3 series of 10-15 abdominal presses and if you feel good you may continue to make more presses
Drill 2 – Drill about upper abdominal muscles. The drill is consisted of picking up a weight of 8-11 kg over your head in 3 series with 8-10 repeats. More information
Drill 3 – Drill about down abdomen muscles. The drill is consisted of picking up your legs in 3 series with 8-10 repeats.

Second Day:
Drill 1 – drill for biceps and arm muscles. The drill is consisted of picking up a 10-15 kg weight dumpels with one hand and then with another in 3 series with 6-8 repeats.
Drill 2 – Drill about biceps and hand muscles. It is consisted of letting slowly a curve rod with hand to position when your elbows are making angle of 90 degrees in 2 series with 6-8 repeats.
Drill 3 – Drill about triceps and arm muscles. The drill is consistel of picking up a big weight from the terminator system in 3 series with 8-10 repeats.

Third Day:
Drill 1 - Drill about legs. Squating with a weight on your shoulders in 3 series with 8-10 repeats.
Drill 2 – Drill for upper leg muscles. In lying position pushing up a weight with legs in 2-3 series with 8-10 repeats.

Fourth Day:
Drill 1 – Drill about shoulder muscles and triceps. In stand position and two dumpels in your hands pick up your hands straight to the level of your shoulders. This drill should be done is 2-3 series with 6-8 repeats.
Drill 2 – Drill about shoulders’ muscles. Picking up a weight over your head with two hands in 3 series with 8-10 repeats.

Fifth Day:
Drill 1 – Simple drill about chest muscles. From lying position pick up a weight with straight rod from position of your chest to position of straight arms.
Drill 2 – Drill about chest muscles. In lying position with wide open arms and dumpels in them pick up the arms while straight to position they meet each other. This drill should be done is 2 series with 8-10 repeats.

Sixth Day:
Drill 1 – Drill about Back muscles. In sitting position tug a weight. The drill should be made in 6-8 repeats in 3 series.
Drill 2 – Drill about back muscles. In the “Terminator” tug a weight with two hands, which will press your upper back muscles. This drill should be repeated 6-8 times in 2-3 series.
Drill 3 - simple drill for abdominal muscles. The drill is consisted of 3 series of 10-15 abdominal presses and if you feel good you may continue to make more presses

Seventh Day:
No training, just rest.