Fitness Training Program For Beginners

To get the most out, a good exercise program is needed. You should first create a schedule that allows you to practice optimally. Do not combine the opposing muscle exercises like Biceps with Triceps, Chest (Chest) with Back (back) because the effect of the exercise will not be maximal. Perjelasanya is when your muscle is pulled forward from Biceps practice, then pulled back again with Triceps practice. Actually, it is not a matter of practice like that but from some existing sources, if you want to combine the 2 muscle exercises at once, you should train the muscles that work together. Like Shoulder muscles (shoulders) with Biceps. Or exercise Chest muscle with Triceps. Because the exercise uses the same muscles or adjacent. If you have a long enough time, please combine 3 exercises at once but keep in mind, the muscles should not be the opposite as described earlier.You can visit “fitness training program” to find relevant information.

Program Started

Here is an exercise program that I do, if you want to use this exercise reference, please. But if you want to travel with other movements is also fine. I only give the exercise program I have done because the implementation is better than just imagine it.


Legs with Shoulder

In this first day, exercise should start with Legs muscle with Shoulder. These body parts are often forgotten by some people so that their body shape looks strange. Large chart but small feet, then Biceps and Triceps muscles are big but small shoulders. Whatever they want to like but should be to keep the body shape remains beautiful, practice a uniform. The movement you can do is:


  1. Barbell Squat 12 reps x 3 sets
  2. Legs Press 12 Reps x set
  3. Calf Press On The Leg Press Machine 12 reps x 3 sets
  4. Legs Extension 12 reps x 3 sets


  1. Alternating Deltoid Raise 12 reps x 3 sets
  2. Barbell Shoulder Press 12 reps x 3 sets

Upper Abs: Crunches as much as x 1 set

Cardio: Static Bicycle 15 minutes x 1 set

After this exercise, should the next day is time to rest. Let your muscles grow on a rest day because exercise alone is not enough. There should be time to recover the trained muscles so that the results are maximized.


Back and Biceps

The muscles trained this time are the most popular, there are even orang2 who every exercise always train this muscle. They think by exercising the same muscles continuously will give the maximum effect. Though the muscles need rest and healing after exercise. Some sources explain that the muscle takes about 5 to 7 days to be ready to retrain. Movements that can be done in this exercise are:


  1. Chin Up as much as x 1 set
  2. Pull Up as much as x 1 set
  3. Rocky Pull Up as much as x 1 set


  1. Barbell Curl 12 reps x 3 sets
  2. Concentration Curl 12 reps x 3 sets
  3. Preacher Curl 12 reps x 3 sets

Side Abs: Dumble Side Bend 12 reps x 3 sets

Cardio: Treadmill 15 minutes x 1 set

After this exercise you should also rest for 1 day, do not force to exercise for the expected results can be achieved. Rest is one of the exercise strategies (according to some sources).


Chest and Triceps

Last practice day of the week. I see this very popular body part trained by bodybuilders. Perhaps because this muscle is a benchmark someone is said to have an ideal body. Movements that can be done are:


  1. Wide Grip Bench Press 12 reps x 3 sets
  2. Butterfly 12 reps x 3 sets


  1. Standing Overhead Barbell Extension 12 reps x 3 sets
  2. Dumble Kick Back 12 reps x 3 sets

Bottom Abs: Hanging Legs Raise as much as x 1 set

Cardio: Cardio: Treadmill 15 minutes x 1 set

After the exercise ends, take 1 day off first so that you can find the right phenomenon or nutrition references for your training targets. Give your muscles an opportunity to improve after practice.

Each goal has its own direction to achieve it. In the process of forming the ideal body, nothing is instant. High discipline and patience are required. To help the process of forming the ideal body, available a variety of supplement supporters but it’s good not to be too dependent on supplements. Nutrition or food intake is a better thing than supplements that are sold out there.

Begin to lift the load from the light first (warming), if it is felt strong and can lift a heavier weight then it is added so that no injuries occur when the exercise.

The exercise movement can be adjusted to the availability of tools in the Gym or your home. Because there is a time when the Gym is full so it is difficult to use the desired tool (queued) so it is better to exercise with existing tools only. But if you are patient or want to join (join) with other members, please just because it is better (socialization).

Adjust also with the availability of your time, if not possible to exercise for a long duration. Choose 1 or 2 types of movement only. The important thing is you have taken the time to practice (discipline) because sometimes there are times where it is difficult to do the exercise for a long duration. To know more about fitness instructor training we suggest to visit some fitness sites to get a satisfactory result

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About the author : Haywood Ayer