تمارين اللياقة البدنية

Even though the usual recommendation is to strength-train two to three times per week, King says: “You can actually do oblique-strengthening exercises every single day and not overtrain.” It’s rare that you’ll tire out the abdominal muscles so much that you need a recovery day, he notes.

The advanced workout plan below is a 5-day split. This means that you will perform five circuits on five different days of the week, each targeting different muscle groups. Typically, most of our reps lie between 10 and 12 to help maximize hypertrophy. All the workouts are muscle gain and muscle-strengthening exercises. This workout is designed to increase your muscle mass as much as possible in 6-8 weeks. Works each muscle group hard once per week using mostly heavy compound exercises. To train with this program, click the green save button below. Thus, when you go to training, you can open this program that you have registered on your profile page and perform the movements in the correct form. Nutrition is very important as this workout plan is an advanced routine. Don’t forget to feed your muscles with a balanced diet that contains enough protein.

Compound exercises that work multiple muscle groups simultaneously

Cardiovascular exercises for improving heart health and endurance

Exercises targeting the hip muscles and hip flexors

Exercises targeting the calf muscles

Exercises targeting the leg muscles including quads, hamstrings, and glutes

Exercises targeting the abdominal and core muscles

Exercises targeting the forearm muscles

Exercises targeting the triceps brachii muscles

Exercises targeting the biceps brachii muscles

Exercises targeting the erector spinae muscles along the spine