Training with free weights gives
best benefits as it comes into play another muscular component :
balance. The balance and weight control in bodybuilding is critical
to avoid getting hurt. For beginners athletes with little control
we recommend a companion who keep an eye on the execution.
The workout machines is therefore an optimal training for
those who have difficulty in coordinating movements and is at the
beginning.
Cards with the machines are made for short periods until the
learner has developed a fair level. There are also those who for
one reason or another prefer a workout with the machines and uses
tabs of a certain level.
-Card Ranked # 1
MONDAY'
Training of chest and biceps.
Chest:
Chest press 3 sets of 15. Retrieve a minute.
Dip Machine 3 sets of 15. Retrieve a minute.
Crosses to the cables 3 sets of 15. Retrieve a minute.
biceps:
Curl cable 3x15 . Retrieving a minute.
Arm carl machine 3x15. Retrieving a minute.
curl to the cables above the head 3 x 15 minute
recovery.
WEDNESDAY'
of Shoulders and Legs workout.
Shoulders :
Shoulder press 3x15. Retrieving a minute.
Side risers ropes or 3x15 machine. Retrieving a minute.
legs:
Leg Extension 3x15. Retrieving a minute.
3x15 press. Retrieving a minute.
Leg Curl 3x15. Retrieving a minute.
Calf standing 3x20. Retrieving a minute.
FRIDAY'
Dorsal and triceps workout.
backbone:
Lat Machine 3x15 wide grip. Retrieving a minute.
Pulley down tight grip 3x15. Retrieving a minute.
Lat Machine tight grip 3x15. Retrieving a minute.
Triceps:
Triceps cables (rail) wide grip 3x15. Retrieving a
minute.
Triceps cables with ropes tight grip 3x15. Retrieving a
minute.
- CARD Ranked # 2
MONDAY'
Training of chest and biceps.
Chest:
Chest press 3 sets of 10. Retrieve a minute.
Dip Machine 3 sets of 10. Retrieve a minute.
Butterfly machine 3 sets of 10. Retrieve a minute.
biceps:
Curl cable 3x10 . Retrieving a minute.
Arm carl machine 3x10. Retrieving a minute.
curl to the cables above the head 3 x 10. Retrieving a
minute.
WEDNESDAY'
of Shoulders and Legs workout.
Shoulders :
Shoulder press 3x10. Retrieving a minute.
Side risers ropes or 3x10 machine. Retrieving a minute.
legs:
Leg Extension 3x10. Retrieving a minute.
3x10 press. Retrieving a minute.
Leg Curl 3x10. Retrieving a minute.
Calf sitting 3x10. Retrieving a minute.
FRIDAY'
Dorsal and triceps workout.
backbone:
Lat Machine 3x10 wide grip. Retrieving a minute.
Pulley down tight grip 3x10. Retrieving a minute.
Lat Machine tight grip 3x10. Retrieving a minute.
Triceps:
Triceps cables (rail) wide grip 3x10. Retrieving a
minute.
Triceps cables with ropes tight grip 3x10. Retrieving a
minute.
- CARD Ranked # 3
MONDAY'
Training of chest and biceps.
Chest:
Chest press 4 sets of 6. Retrieving a minute.
Dip Machine 4 sets of 6. Retrieving a minute.
Crosses to the cables 3 sets of 10. Retrieve a minute.
biceps:
Curl cable 4x6 . Retrieving a minute.
Arm carl machine 4x6. Retrieving a minute.
curl to the cables above the head 3 x 8. Recovering a
minute.
WEDNESDAY'
of Shoulders and Legs workout.
Shoulders :
Shoulder press 4x6. Retrieving a minute.
Side risers ropes or 3x10 machine. Retrieving a minute.
legs:
4x8 leg press. Retrieving a minute.
Leg Extension 3x8. Retrieving a minute.
Leg Curl 3x8. Retrieving a minute.
Calf sitting 3x8. Retrieving a minute.
FRIDAY'
Dorsal and triceps workout.
backbone:
Lat Machine wide grip 4x6. Retrieving a minute.
Pulley down tight grip 3x6. Retrieving a minute.
Lat Machine tight grip 3x8. Retrieving a minute.
Triceps:
Triceps cables (rail) wide grip 3x8. Retrieving a
minute.
Triceps cables with ropes tight grip 3x8. Retrieving a
minute.
-Card Ranked # 4
MONDAY'
Training of chest and biceps.
Chest:
Chest press wide grip 3 sets of 8. Recovering a minute.
Chest press narrow grip 3 sets of 8. Recovering a
minute.
Crosses to the cables 3 sets of 12. Retrieve a minute.
biceps:
Arm carl stripping machine 3 series 6 + 6 + 6. Retrieving a
minute and a half.
Curl cables 3x 6 + 6 + 6 stripping. Retrieving a minute and a
half.
WEDNESDAY'
of Shoulders and Legs workout.
Shoulders :
Shoulder press stripping 3x6 + 6 + 6. Retrieving a minute and
a half.
Side risers ropes or 3x8 car. Retrieving a minute.
legs:
press machine 3x6 + 6 + 6 stripping. Retrieving a minute and
a half.
Leg Extension 3x12. Retrieving a minute.
Leg Curl 3x12. Retrieving a minute.
Calf sitting 3x12. Retrieving a minute.
FRIDAY'
Dorsal and triceps workout.
backbone:
Lat Machine wide grip 3x10 superset with close grip pulldowns.
Retrieving a minute and a half.
Pulley down tight grip 3x10. Retrieving a minute.
Triceps:
Triceps cables (rail) wide grip 4x6. Retrieving a
minute.
Triceps cables with ropes tight grip 4x6. Retrieving a
minute.
- CARD Ranked # 5
MONDAY'
Workout Chest and Triceps.
Chest:
Chest press 3 stripping series 6 + 6 + 6. (It starts with a
high weight to make 6 and then go down the weight on the next and
even the next to complete the last 6). Retrieving a minute and a
half.
Dip Machine 3 sets of 8. Recovering a minute.
Crosses to the cables 3 sets of 12. Retrieve a minute.
Triceps:
Triceps cables large reverse grip 3x12. Retrieving a
minute.
Triceps cables with ropes tight grip 3x12. Retrieving a
minute.
WEDNESDAY'
of Shoulders and Legs workout.
Shoulders :
Shoulder press 4x8. Retrieving a minute.
Side risers ropes or 3x6 car + 6 + 6 stripping. Retrieving a
minute and a half.
legs:
Press in super series with the leg extension. 4x8. Four series
of press and four leg extensions. Basically it runs an 8
repetitions and immediately restless series of press you switch to
leg extensions where you will make other 8 ripetizioni. Rest a
minute and a half.
Leg Curl 3x10. Retrieving a minute.
Calf sitting 3x10. Retrieving a minute.
FRIDAY'
Training and Biceps Lat.
backbone:
Lat Machine large stripping socket 3x6 + 6 + 6. Retrieving a
minute and a half.
Pulley down wide grip 3x15. Retrieving a minute.
biceps:
Pulldowns narrow grip handle biceps stripping 3 from 6 + 6 + 6
series. Retrieving a minute and a half.
Curl the 3x10 cable. Retrieving a minute.
Arm carl machine 3x10. Retrieving a minute.
-Card Ranked # 6
MONDAY'
Workout Chest and Triceps.
Chest:
Chest press wide grip 3 sets of 12. Retrieve a minute.
Chest press narrow grip 4 sets of 6 plus a final repetition
with 5 seconds of rest. Retrieving a minute.
Crosses to the cables 3 sets of 12. Retrieve a minute.
Triceps:
Triceps cables large reverse grip 3x12. Retrieving a
minute.
Triceps cables with ropes tight grip 3x12. Retrieving a
minute.
WEDNESDAY'
of Shoulders and Legs workout.
Shoulders:
Shoulder press 3x12. Retrieving a minute.
Raise the front 3x10 cables. Retrieving a minute.
legs:
4x6 leg press. Retrieving a minute.
