The training program for a set of muscle mass for 2 days – at home

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Many people want to be pumped up and beautiful. Girls want to have a nice ass and belly, and men want to be big and strong to their girls were behind them, like a stone wall. But, not everyone has a lot of free time to visit the gym. If you are in this category, this article is for you. This article will be painted with a program of training for muscle mass set for 2 days , for training at home . Two schemes will be chosen: for men and women .

 

Basically, at home workouts most occupy basic exercises. Since these are the exercises that will give a powerful impetus to the set of muscle mass. These schemes are selected in such a way that they can be used as a more experienced people and beginners, who have passed the introductory training.

 

For workouts at home, you will need some training equipment. Namely:

  1. Horizontal bar
  2. Bars (preferably but not necessarily)
  3. Bench (desirable that a regulating slope)
  4. collapsible dumbbells

Dumbbells – this is the most important part of the entire inventory, so they definitely need to buy. Dumbbells best to take it collapsible. The more of their weight, the better (especially for men). Why collapsible better? Because, if you look at the perod, then so is cheaper and easier to workouts. At the initial stage, you may be enough and 3kg, but it will take 3 months, then you and 15kg can be small. Just in different exercises working different weight. Collapsible dumbbells perfectly cope with this problem, because they can cheat any desired weight.

 

Men, I recommend buying a dumbbell more (about 30 – 40 kg each dumbbell … can be more). Girls may well be enough, and 2 dumbbells, 10kg each (can be 2 * 15 kg … take longer, I think, is not necessary, as this should be enough for a long time). By the way, if you now do not have money for big weights, it does not matter. The first time instead of dumbbells, you can use plastic bottles filled with water or sand.

 

So, it is very important that you have been a constant progression of loads. That is, you need to constantly improve the performance of weight on the dumbbell. It is desirable to do it at least 1 time in 2 weeks. The only way you can get the desired muscle growth. If progress is not, then the growth will not be. If progress is too rare (1 every 4 – 6 weeks), and the growth will be too slow.

 

 

 

The training program for the muscle set at 2 sessions per week for men

 

Basic moments:

№1. The level of training – beginner / intermediate

№2. The duration of the training program – 70 minutes of warm-up +

No. 3. Rest between sets in the exercises – 90 seconds

№4. You can not train for two days in a row! Rest between workouts should be 2 – 3 days. For example, you can put the exercise as follows:

  • Monday – the training (day №1)
  • Tuesday – Rest
  • Wednesday – Rest
  • Thursday – training (day №2)
  • Monday – Rest
  • Saturday – Rest
  • Sunday – Rest

 

day №1

1) pullups on the bar with additional weights – 1 * 15/1 * 10/3 * 6

2) Link dumbbell in slope (parallel or straight grip) – 2 * 10/2 * 8

3) Dead thrust on straight legs with a dumbbell – 1 * 20/1 * 15/4 * 10

4) Attacks with dumbbells – 3 * 12

5) Link dumbbell in slope delta rear – 1 * 15/1 * 12/2 * 8/2 * 6

6) Lifting dumbbells biceps standing – 1 * 15/1 * 12/2 * 8/2 * 6

7) Trainers on the bench – 4 * 15

 

day №2

1) The Press of dumbbells lying on a bench with an inclined 30 degrees up – 1 * 15/1 * 10/3 * 6

2) Press of dumbbells lying on the horizontal bar – 2 * 10/2 * 8

3) Squat with dumbbells – 1 * 20/1 * 15/4 * 10

4) Attacks with dumbbells – 3 * 12

5) Link dumbbell chin wide grip – 1 * 15/1 * 12/2 * 8/2 * 6

6) Dips (focus triceps) – 1 * 15/1 * 12/2 * 8/2 * 6

7) feet rise in the vise on the bar – 4 * max

 

If you do not have a bench with adjustable angle and bars, then Day №2 will look like this:

1) The Press of dumbbells lying on the horizontal bar – 1 * 15/1 * 10/2 * 8/2 * 6

2) Wiring dumbbells lying on the horizontal bar – 3 * 10

3) Squat with dumbbells – 1 * 20/1 * 15/4 * 10

4) Attacks with dumbbells – 3 * 12

5) Link dumbbell chin wide grip – 1 * 15/1 * 12/2 * 8/2 * 6

6) Push-ups from the bench triceps – 2 * max / 4 * 12

7) feet rise in the vise on the bar – 4 * max

 

 

 

The training program for the muscle set at 2 sessions per week for women

 

Basic moments:

№1. The level of training – beginner / intermediate

№2. The duration of the training program – 55 minutes of warm-up +

No. 3. Rest between sets in the exercises:

  • lower body – 90 seconds
  • upper body – 60 seconds

№4. You can not train for two days in a row! Rest between workouts should be 2 – 3 days. For example, you can put the exercise as follows:

  • Monday – the training (day №1)
  • Tuesday – Rest
  • Wednesday – Rest
  • Thursday – training (day №2)
  • Monday – Rest
  • Saturday – Rest
  • Sunday – Rest

 

day №1

1) Squat with dumbbells (emphasis on the buttocks) – 1 * 20/1 * 15/4 * 10

2) Attacks with dumbbells – 4 * 12 (with each leg)

3) extension of the hip while lying on the floor – 4 * 20 (each leg)

4) Link dumbbell in parallel grip tilted – 1 * 20/4 * 12

5) Push-floor middle grip – 1 * 20/4 * 12

6) Mahi dumbbells in hand standing – 3 * 15

 

day №2

1) Dead thrust on straight legs with a dumbbell – 1 * 20/1 * 15/4 * 10

2) Bending of feet lying with a dumbbell – 5 * 12

3) plie squats with dumbbell – 5 * 15

4) Link dumbbell in direct grip tilted – 1 * 20/4 * 12

5) Push-floor middle grip – 1 * 20/4 * 12

6) Mahi dumbbells in the slope – 3 * 15

 

 

I want to tell you that these programs, which are designed for training at home for 2 days a week will be effective only if you adhere strictly to 3 factors, namely:

  • food properly
  • intensive training
  • good recovery

If all this is observed, the first visual result will already be able to see where the 2 weeks.

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