sspBody fitness1 : Full body workout- 5 days/ Week

Bigger legs/ Normal body: Full body workout.

Getting bigger legs can be time exhausting , especially if you train your lower body one muscle at a time. Different muscle groups together, you can press your training in your program in less than 60 minutes. Before you train, warm up 10 minutes.

Click on each exercise to see pictures!

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Day 1,
  Legs/gluteus + Abs sides

Warm up:—-                          Cycling  10 min  

1. Squat barbell                        3 sets  12 reps
2. Lunges dumbbell                 3 sets 12reps
3. Leg extension                       3 sets 12 reps
4. Deadlift barbell                   3 sets   12 reps
5. Barbell Hip Thrust              3 sets  12 reps
6. kick back cable                    3 sets 12 reps

7. Step machine                         10 min

8. Gym ball .                               10 min

9.Stretching                                5 min

……………………………………………………………………….

Day 2,

 Biceps, Triceps,Forearms 

      Warm up                                                  5 mins 

  1. Biceps barbell standing                2 sets 14 reps               
  2. Dumbbell curl incline inner         2 sets 14 reps 
  3. Biceps barbell preacher               2 sets 14 reps
  4. Triceps cable overhead                2 sets 14 reps
  5. Barbell lying tricep                       2 set 14 reps
  6. Barbell upright row                     2 sets 14 reps 
  7. wrist curl barbell                         2 sets 14 reps
  8. Kettlebell exercise                        10 min
  9. Cool down                                        5 mins

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Day  3
  Chest+ Calf+ cardio
Warm up                                              5 min

1. Barbell chest press                        2 sets 14 reps
2. Dumbbell decline press                2 sets 14 reps
3. Cable incline bench                      2 sets 14 reps
4. Machine chest press                     2 sets 14 reps
5.Low cable crossover                      2 sets 14 reps
6. Seated calf raise                            2 sets 14 reps
7. Elliptical machine                         20 min  

 8.cool down and Stretching.            5 min

…………………………………………………………………………………………

Day 4: Active rest

1. sspYoga                                             2 min

2.Bodybuilding poses                        10 min

3. Powerwalk                                      45 min

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Day 5
Back muscles+ Hamstring 
warm up                                         Treadmill   15 min
1. Lat pulldowns back                  2 set 14 reps
2. Seated cable rows                2 set 14 reps
3. Bent over barbell row            2 sets 14 reps
4. Pull ups                                     3set 10 reps
5. Deadlift barbell wide grip     3sets 10 reps
6.Lying leg curls dumbbell        3sets 10 reps
7. Seated leg curl machine .      3 sets 10 reps

8. crossfit exercise                        10 min

9. cool down and Stretching.                 5 min

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Day
Shoulder+ neck + Abs
Warm up                                              rowing machine  10 min
1. Seated overhead barbell press      2 sets, 14 reps
2. Barbell back shoulder press         2 sets 14 reps
3. Seated dumbbell press                   2 Sets 14 reps
4.Dumbbell raise side                         2 ets 14 reps
5.Dumbbell reverse raise                   2 sets 14 reps
6. Neck: exercise                                   2 sets 12 reps

7. Elastic band                                      10 min

8. Abs 5  min 
9. cool down and Stretching.                  5 min

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Day 7: Active rest 

1. Bodybuilding poses                       10 min

2.Stretching and sspYoga                 10 min 


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SSPJSSM Journal of Sport Sciences and Medicine

sspjssm@swedishscientificpublications.com

REFERENCES 

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