The training program for a set of muscle mass for 2 days – in the gym

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If your goal – a set of muscle mass, and you have no time to train often, then this article is for you. In this article, it will be painted with a program of training for muscle mass set for 2 days , for training in the gym . Two schemes will be chosen: for men and women .

These programs are based on the basic exercises and well suited as a more experienced people (who can not devote much time to training) and newcomers (who have already passed the 2 – 3 month introductory training).

 

If you want to get the maximum progress of these programs, you need to concentrate on training. Work in a denial of the latter approach (this is when you are no longer sufficient strength to another repetition … complete muscle failure). Note the time and the rest in seconds. Do not miss a workout! This is very important as training and so little.

 

Still, it is very important, because it is – a constant progression in the working balance. This means that you need to constantly strive to increase the weight on the equipment (on the bar, dumbbells in the gym, etc.). The weights should be increased at least 1 time in 2 weeks. If it is not, the result will be the minimum of the program. There is a progression – there is muscle growth! No progression – no muscle growth!

 

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

 

Day №1

1) Pull-ups on the bar wide grip – 1 * 15/1 * 10/3 * 6

2) Link rod in the slope – 2 * 10/2 * 8

3) Dead traction on straight legs – 1 * 15/1 * 12/3 * 8

4) Bending the legs lying in a simulator – 4 * 10

5) Link rod in the slope to the rear of the delta – 1 * 15/1 * 12/2 * 8/2 * 6

6) Lifting on a biceps standing barbell – 1 * 15/1 * 12/2 * 8/2 * 6

7) Trainers (accent on the back) – 4 * 15

 

Day №2

1) bench press on a bench with a tilted upwards – 1 * 15/1 * 10/3 * 6

2) Press of dumbbells lying on a flat bench – 2 * 10/2 * 8

3) Squats on the shoulders – 1 * 15/1 * 12/3 * 8

4) Extension legs sitting in a simulator – 4 * 10

5) Link rod for a wide grip chin – 1 * 15/1 * 12/2 * 8/2 * 6

6) Dips (emphasis on the triceps) – 1 * 15/1 * 12/2 * 8/2 * 6

7) Raising the legs in a vise on the bar – maximum 4 *

 

 

 

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

 

Day №1

1) Squat with a barbell on your shoulders – 1 * 20/1 * 15/4 * 10

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

3) Lead legs back while standing in the lower section – 4 * 15 (each leg)

4) Thrust vertical block on the chest – 1 * 20/4 * 12

5) bench press close grip – 1 * 20/4 * 12

6) Mahi dumbbells in hand standing – 3 * 15

 

Day №2

1) Dead traction on straight legs with a bar – 1 * 20/1 * 15/4 * 10

2) Bending the legs lying in a simulator – 5 * 12

3) Trainers (emphasis on the buttocks) – 5 * 15

4) Link rod in the slope – 1 * 20/4 * 12

5) bench press on a bench with a slope of up – 3 * 12

6) Extension of hands on the block with ropes standing – 2 * 15

7) Mahi dumbbells in the slope – 3 * 15

 

 

These training schemes for working out at the gym for 2 days a week will work effectively only when further be observed proper diet and rest mode. If you train hard, eat right and get enough sleep, you will see the first results within 12 – 15 days.

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