a training program to start the year in shape – Masculin.com

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a training program to start the year in shape – Masculin.com

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Every year we are all motivated to get back on track in January and do more sports (or even start it!). But these good intentions sometimes don’t last more than a few weeks …

Instead of getting lost with unsuitable exercises, our expert bodybuilding coach David Costa offers you a complete training program to start the year in shape! Buckle up and get ready for the #TransformationChallenge !

#TransformationChallenge: a free 6-week training program

You don’t need to have ultra-complete equipment to follow this program – you just need the dumbbells and your body weight!

I advise you to take a picture of yourself shirtless before starting the challenge. At the end of your workout, you will be able to see the progress made more easily: the visible results are always a source of extra motivation when doing bodybuilding!

I have designed this free training program on a pace of 2 to 3 sessions per week (e.g. session no.1 Monday and Saturday, session no.2 Wednesday). Do these exercises for 6 weeks and follow our diet tips to lose fat. Take a picture of yourself again and don’t hesitate to send us your transformation in the editorial office!

Session 1

Here are some exercises to get you started on this #TransformationChallenge. Remember that you can do the first session of this training program once or twice a week, depending on your level and your goals.

Warm up

40 seconds of superman on the ground.
30 seconds of sheath on the elbows.
20 knee pads in place (10 / side).
10 prisoners crouch at body weight.

Do it 2 or 3 times.

Part 1

Push-ups (on knees or feet) + pulling with dumbbells:

  • For push-ups, stop 1 to 2 reps before you can’t go up any more.
  • For the draws, use the weight to do 8 reps and not one more.

Rest 2 ‘between each round. Do this 4 to 6 times.

Part 2

Squat with dumbbells on the shoulders + renegade row:

  • For squats with dumbbells on the shoulders use the weight for 10 repetitions and not one more.
  • For the disowned row, use the weight of the previous one and do the maximum number of reps / side.

Rest 2 ‘between each round. Do this 3 to 5 times.

Part 3

Do 3 rounds of the following 3 exercises:

  • 20 foot lunges with dumbbells in hand.
  • Max triceps repulsions on the bench.
  • 10 biceps with dumbbells.

Rest 1 ‘between each round. Do it 3 or 4 times.

6-week training program

Session 2

Complement the second session of this mid-week training program (Wednesday or Thursday for example). And, as with the first one, don’t neglect the warm-up, especially if you’re new to bodybuilding!

Warm up

10 jumping holds.
20 seconds of superman on the ground.
30 seconds of hollow sheath.
50 knee pads in place or 50 rope jumps.

Do it 2 or 3 times.

Part 1

EMOM 2 ‘: every 2’, do the maximum number of push-ups + 5 sit-ups. The rest is done on the time remaining after doing the push-ups and the 5 sit-ups.

For push-ups, stop 1 to 2 reps before you can’t go up any more.

Do this for 8-10 ‘or 4-5 laps in total.

💡EMOM stands for Every minute per minute. This means that you need to perform a specific number of repetitions within a minute (or two in this case).

Part 2

EMOM2 ‘: every 2’, perform 10 goblet squats + 5 half burpees. The rest is done on the remaining time once the glasses and burpees have been made.

Do this for 8-10 ‘or 4-5 laps in total.

Part 3

Make 3 turns in time (as soon as possible) of the following exercises:

  • 20 mountaineer.
  • 15 bodyweight prisoner squats.
  • 10 repulsion of the triceps resting on a chair, a bench.
  • 5 lunges / side to body weight.

Try adding weight over the weeks with squat and lunge exercises.

Warning : during your sessions privilege the quality of execution of the movement and your muscular sensations rather than the load used. Your longevity and your results will be greater by focusing on the quality of the gesture. You now have all the cards in hand to start (and succeed) this training program!

Don’t stop on such a good path! To continue to benefit from personalized bodybuilding and diet advice after this training program, rely on the coaching of David Costa and benefit from a 10% discount using the code MASCULIN

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