Training Program for beginners

When you start building you body, you better don’t have to load up so many your muscles and you should be careful with your health. Too heavy weights may cause a troubles for your bones and knuckles. So I’ll try to make some programs for people that are new in body building and want to build one pretty good muscles, but not too big brawn like culturists. Better start with weights as much as you will feel your muscles tightened, but not to hurt you too much. So I’ll give just advices for the weight of the dumpels and you will try the best choice for you and your muscles.
The training program is created for practice 4 days per week. Best choice for you is 2 days training, 2 days rest, then 2 days training more and 1 day rest. With this program you will be in good form and will have enough time for doing your personal job in the week.

First Day:
Drill 1 – Simple drill for abdominal muscles. The drill is consisted of 3 series of 10-15 abdominal presses.
Drill 2 – 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 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. More information
Drill 4 – 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.
Drill 5 – Trainign drill about arm muscles. Boxing with weight on your heads. Practise a little at the end of you training day. Not more than 2-3 minutes.

Second Day
Drill 1 – Drill about legs. Squating with a weight on your shoulders in 3 series with 8-10 repeats.
Drill 2 – Drill about shoulders’ muscles. Picking up a weight over your head with two hands in 3 series with 8-10 repeats.
Drill 3 – Drill for upper leg muscles. In lying position pushing up a weight with legs in 2-3 series with 8-10 repeats.
Drill 4 – 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.

Third and Fourth Day
Rest and sleeping

Fifth Day
Drill 1 – Drill about abdomen muscles. Make 3-5 series with 10-15 abdominal presses.
Drill 2 – Drill about back muscles. Tugging a weight in sitting position in 3 series with 8-10 repeats.
Drill 3 – Drill about shoulders. Picking up a weight over your head with two hands in 3 series with 8-10 repeats.

Sixth Day
Drill 1 - Drill about legs. Squating with a weight on your shoulders in 3 series with 8-10 repeats.
Drill 2 – 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 3 – Drill about triceps and arm muscles. The drill is consisted of picking up a big weight from the terminator system in 3 series with 8-10 repeats.
Drill 4 – 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.

Seventh Day
Rest and good time