For Men

Schedule of 1 day per week

We do not recommend this path, especially if you are a beginner.

We do not recommend this path, especially if you are a beginner. It is tiring to work all the muscle groups in one session. The results will appear harder. It is, however, a way to keep yourself fit. In addition, we cannot neglect those whose daily activities allow them less time to take care of their body.

Frequency of 1 workout per week is more useful for those who want to maintain muscle mass than for those who want to build muscle.

Careful! You have to dose your efforts well in order to hold up throughout the entire workout!

Pectoral

  • pushups (with the palms apart): 3 sets x 20 repetitions

  • pushing the training bar from horizontal position: 3-5 series (pyramid)

  • fluttering with dumbbells in the leaning forward position: 2 series / fluttering with dumbbells in the lying on your back position: 2 series

Biceps

  • barbell / bar flexions: 3-5 series

  • bar flexes at Scott bank: 2-3 series

Triceps

  • forearm extension with dumbbell over head: 3 series

Deltoid

  • simultaneous lateral extensions with dumbbells: 3 series

Thighs

  • squats with bar on shoulders: 3-4 series

  • pushing the oblique press: 3 series

Calves

  • elevations on the tip of one leg: 3 series for each leg

Abdomen

  • crunch: 7 sets

Back

  • back pulley tractions: 3-4 series

  • front row to lat machine: 3 series

 

Image source: mensjournal.com

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