This is a training done four times a week, in the ABCD format, in which each muscle group is trained directly once a week.
It is aimed at people with little training experience, and who joined the gymnasium recently.
Uses a significant variety of exercises, with a greater focus on compounds, but also with some auxiliary and more specific exercises.
The main objective is, above all, to master the technique of the main exercises, to then move on to a more advanced training, effectively.
In addition to mastering the technique of the most important exercises, which will be very useful for you to evolve in the long run, you will also win muscle mass.
Accompany this workout with a good diet, and the increase in muscle mass will be significant.
Click on the name of the exercises to access the respective image for each one.
Chest and triceps
|Flat Bench Press||3 Series||10 Repetitions|
|Incline Bench Press||3 Series||10 Reps|
|Openings||2 Series||10 Reps|
|Short Handle Bench Press||3 Series||10 Reps|
|Funds||2 Series||Until failure|
|Squat||3 Series||10 Reps|
|Press||3 Series||10 Reps|
|Lay Extension||2 Series||10 Reps|
|Leg Curl||2 Series||10 Reps|
|Shoulder Press||3 Series||10 Reps|
|Arnold||3 Series||10 Reps|
|Sides||2 Series||10 Reps|
|High Paddling||2 Series||10 Reps|
Back and biceps
|Highs||3 Series||Until failure|
|Dead weight||3 Series||10 Reps|
|Paddle T||2 Series||10 Reps|
|Seated Row||2 Series||10 Reps|
|Curl Bicep Barra||3 Series||10 Reps|
|Concentrated Bicep||2 Series||10 Reps|
Before each workout you must do ten minutes of cardio your choice to warm up, and some joint movements focused on the muscles working on that workout.
You should also do an active warm-up of the muscles that you are going to work on in that workout, with one or two sets in which you use half the weight.
You should not do the training all in a row, that is, you should have days off.
I train on Monday and Tuesday with rest on Wednesday, followed by training on Thursday and another on Friday with the weekend in recovery.
Choose two to three abdominal exercises and do it at the end of training, twice a week.
Includes three series of hyperextensions at the end of two training sessions of your choice.
Finally, this is just a generic workout, and it can be easily adapted if you know what you are doing.