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Alpha Design Webdesign company in Manchester UK

The best program you will ever need in the Gym

The best way to keep fit is to use free weights as much as you can.  There are many different exercises you can actual do and many programs you can follow to keep you fit however the best program to follow is a strategy where you let your muscles to relax for at least 12 hours. Having said this, you still need to exercise daily to keep fit and pump your muscles. Here is the best strategy and best program which will allow you, within 6 months to change your buddy and your fitness with a 100% successful outcome.

Exercise 5 days per week (Monday – Friday) for one and half hours (1:30) per day.

Here is an excellent program you can follow:

Monday:

Treadmill 10 minutes
Bike 15 minutes
Sit-ups 5 minutes
Chest Exercises 30 minutes

  • Flat Barbell Bench Press (3 x 10 – 1min break between)
  • Incline Barbell Bench Press (3 x 10 – 1min break between)
  • Decline Barbell Bench Press (3 x 10 – 1min break between)
  • Dumbbell Flyes (3 x 10 – 1min break between)

Triceps Exercises 30 minutes

  • Triceps Pushdown – Rope Attachment (3 x 10 – 1min break between)
  • Triceps Overhead Extension with Rope (3 x 10 – 1min break between)
  • EZ-Bar Skullcrusher (3 x 10 – 1min break between)
  • Dip Machine (3 x 10 – 1min break between)

Tuesday:

Treadmill 10 minutes
Bike 15 minutes
Sit-ups 5 minutes
Back Exercise 30 minutes

  • Single-Arm Dumbbell Row (3 x 10 – 1min break between)
  • Decline Bench Dumbbell Pull-Over (3 x 10 – 1min break between)
  • Close-Grip Pull-Down (3 x 10 – 1min break between)
  • Wide-Grip Pull-Down (3 x 10 – 1min break between)

Biceps Exercises 30 minutes

  • Incline Hammer Curls (3 x 10 – 1min break between)
  • Incline Inner-Biceps Curl (3 x 10 – 1min break between)
  • EZ Bar Curl (3 x 10 – 1min break between)
  • Zottman Curl (3 x 10 – 1min break between)

Wednesday:

Treadmill 10 minutes
Bike 15 minutes
Sit-ups 5 minutes
Legs Exercises 30 minutes

  • Leg Press (3 x 10 – 1min break between)
  • Leg Extensions (3 x 10 – 1min break between)
  • Lying Leg Curls (3 x 10 – 1min break between)
  • Standing Calf Raises (3 x 10 – 1min break between)

Shoulder Exercises 30 minutes

  • Dumbbell Shoulder Press (3 x 10 – 1min break between)
  • Upright Barbell Row (3 x 10 – 1min break between)
  • Seated Bent-Over Rear Delt Raise (3 x 10 – 1min break between)
  • Side Lateral Raise (3 x 10 – 1min break between)

Thursday:

Treadmill 10 minutes
Bike 15 minutes
Sit-ups 5 minutes
Chest Exercises 30 minutes

  • Flat Barbell Bench Press (3 x 10 – 1min break between)
  • Incline Barbell Bench Press (3 x 10 – 1min break between)
  • Decline Barbell Bench Press (3 x 10 – 1min break between)
  • Dumbbell Flyes (3 x 10 – 1min break between)

Triceps Exercises 30 minutes

  • Triceps Pushdown – Rope Attachment (3 x 10 – 1min break between)
  • Triceps Overhead Extension with Rope (3 x 10 – 1min break between)
  • EZ-Bar Skullcrusher (3 x 10 – 1min break between)
  • Dip Machine (3 x 10 – 1min break between)

Friday:

Treadmill 10 minutes
Bike 15 minutes
Sit-ups 5 minutes
Back Exercise 30 minutes

  • Single-Arm Dumbbell Row (3 x 10 – 1min break between)
  • Decline Bench Dumbbell Pull-Over (3 x 10 – 1min break between)
  • Close-Grip Pull-Down (3 x 10 – 1min break between)
  • Wide-Grip Pull-Down (3 x 10 – 1min break between)

Biceps Exercises 30 minutes

  • Incline Hammer Curls (3 x 10 – 1min break between)
  • Incline Inner-Biceps Curl (3 x 10 – 1min break between)
  • EZ Bar Curl (3 x 10 – 1min break between)
  • Zottman Curl (3 x 10 – 1min break between)