Muscle biceps with traction

When one or dumbbells or bar, and we want to build Muscle biceps with traction  , it remains the solution of traction. But we must not only see this exercise as an alternative movement. As do push-ups is a great way to seek the biceps. Yet this exercise is not widely used by practitioners, whereas this is one of the best for the arms. Here's why this exercise is shunned by some practitioners and how you can use it to beef up your biceps.
The reasons for the disenchantment tractions

There are several reasons why many fitness practitioners to avoid tractions. First, some think, being in a room equipped with machines and weight, it would be a shame to practice an exercise to body weight. Yet few rooms that do not have a bar to hang. And if it is there, it's not for nothing.

Others find too strenuous ups to perform. It is true that alongside a unilateral dumbbell curl, chin-ups require much more energy. It's a bit the same reason why many practitioners to shun the squat, yet a full year, but very hard for the benefit of specific exercises on machines, which are much less interesting.

Finally, it should be noted that the tensions may be difficult to achieve for beginners. Either because they lack the strength to carry enough repetitions either because they start with overweight and simply can not lift. Indeed, the difficulty of traction depends on your body weight. And if you see a guy 100 kilos to 12 push-ups, this is not why you are as strong as him doing 12 pushups weighing 70 kilos.
Going back to the beginning, they have usually start with half tractions or work out at the high pulley to become stronger, before tackling the full range traction.

Last, during the pull, feel the bicep is not always as the appointment as one might hope, which can be unsettling and leave thinking that the biceps do not work enough. This is usually false. And with a good running technique, the biceps are still felt.
Why pushups can help you?

Exercise push-ups is a comprehensive movement that works your arms and back. It is siding with other exercises like the bench press or squat. It can therefore be included topped the list of your sessions, as base year.

The other interest-ups is the possibility of obtaining a very effective stimulation of the Muscle biceps with traction . Because the biceps is inserted into two separate joints, shoulder and elbow, pulls allow stretch on one side of the joint while the contractor on the other side. This will make the most of the strength of the muscle and therefore to seek the optimal way.
Note also that the tensions can lift a heavy load. First of body weight, but also an additional weight when you get stronger. This will have a strong stress on the biceps.

These three points summarize why ups are a very effective exercise to tone your biceps.
How do the push-ups to tone the biceps?

First, the most interesting variant is undoubtedly that pulls in supination. For practice, you just suspend you on high bar with hands spaced shoulder width. Then you have to shoot your arms to lift your body to have the chin at about the height of the bar.

To seek the biceps, it is important to stay right not to give momentum with his body, and many contract up position, focusing on the biceps.
It is also advisable to avoid locking the joints in the lower position, so you have arms outstretched, but not too much, not too stretch the elbow, at the risk of hurting him.
How to continue to progress?

When you are strong enough to perform 4-6 sets of 15 reps of pushups to your body weight, there are several ways to keep your Muscle biceps with traction   through exercise. The first is to continue your momentum by trying to do more reps again.

However, at some point, a large number of repetitions may especially work your stamina. You can choose to weight yourself. For this you can use a backpack strong enough and fill weight. You can also use a weight belt, specially designed for this purpose

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bodybuilding program full-body three days

Indoors, it is common to see me train Beginners to practice a whole bunch of isolation exercises, one after the other. In this case, I think, "what a waste, this guy is not going to win tons of muscle by working like this! "

We know that these are compound exercises seeking the more muscle mass and generate a greater anabolic hormone production. These "poly-joint" exercises, we find the famous bench, but the squat or deadlift. Push-ups and dips are also part of the lot. On the other side, there are exercises like biceps curls and leg extensions, which are isolation movements (that isolate muscles). They have little effect on the production of anabolic hormones and overall muscle mass.

Many practitioners have noticed, and rightly, that the times they gained the most muscle mass were those where their program contained mostly basic compound exercises - such as those mentioned above - for each group, and repeated several times a week. What then?
You want muscle fast, practice bodybuilding program   full-body  three days !

In light of these data, we can therefore say that the ideal program - if we want to gain a lot of muscle and fast - would be a routine 3 times a week, working every time the whole body with basic exercises. This is also what is usually recommended for beginners.

For others, you may be saying: "From   bodybuilding program  full-body three days each session? I passed that stage, now I'm doing the split, it is not my level. " But do your hyper complex split routine, refined to the extreme, you can gain as much muscle as you hope? If this is not the case, do not hesitate to go back to a basic routine, full-body, and to focus on core exercises compounds.
The training of our predecessors

Bodybuilding is a sport of great intensity that stresses the body. Wanting to do more is a bad strategy that simply slow your progress. The studies are clear on this point: an intense workout but practiced moderately, tends to elevate testosterone levels. So what to do too much, it causes the exact opposite. If the organization can not recover properly between workouts, the muscle gain will not follow. One can even go up to reduced performance and muscle wasting.



If your goal is to gain muscle mass quickly, without cheating with the help of anabolic steroids, ask yourself what was the strategy applied by former athletes, those who did not use doping products. The vast majority of practicing bodybuilding program   full-body three days  sessions with poly-joint exercises! This was the case of Reg Park, Steve Reeves, for example, two of the best athletes at the time.
Much of these athletes followed a  bodybuilding program  full-body  three days   workout during their entire career bodybuilder and they reached a physical that many practitioners dream of having, me included. Of course, some may say that, nowadays, bodybuilders are much more massive with more modern drives, improved weight machines and also with the help of supplements. But, stop to lie, the only revolution that changed the natural bodybuilders, it's the doping.
A full-body program usually consists of 3 sessions each week with one day of rest between each workout. The most traditional way is to practice Monday, Wednesday and Friday, leaving each time one day to recover. The whole weekend is free for a total rest at least once a week. It is an ideal scheme because we know that muscles are built during rest phases.
Sometimes 2 sessions each week will be sufficient to achieve good results, especially for practitioners who have trouble taking muscle mass.


All this may seem too simple, even simplistic. This is what think those who already have a good level or that the program split amply satisfied. But if you are not one of them, you have nothing to lose by trying or return to a full-body routine with basic compound exercises.

Read more ...

bodybuilding program full-body three days

Indoors, it is common to see me train Beginners to practice a whole bunch of isolation exercises, one after the other. In this case, I think, "what a waste, this guy is not going to win tons of muscle by working like this! "

We know that these are compound exercises seeking the more muscle mass and generate a greater anabolic hormone production. These "poly-joint" exercises, we find the famous bench, but the squat or deadlift. Push-ups and dips are also part of the lot. On the other side, there are exercises like biceps curls and leg extensions, which are isolation movements (that isolate muscles). They have little effect on the production of anabolic hormones and overall muscle mass.

Many practitioners have noticed, and rightly, that the times they gained the most muscle mass were those where their program contained mostly basic compound exercises - such as those mentioned above - for each group, and repeated several times a week. What then?
You want muscle fast, practice bodybuilding program   full-body  three days !

In light of these data, we can therefore say that the ideal program - if we want to gain a lot of muscle and fast - would be a routine 3 times a week, working every time the whole body with basic exercises. This is also what is usually recommended for beginners.

For others, you may be saying: "From   bodybuilding program  full-body three days each session? I passed that stage, now I'm doing the split, it is not my level. " But do your hyper complex split routine, refined to the extreme, you can gain as much muscle as you hope? If this is not the case, do not hesitate to go back to a basic routine, full-body, and to focus on core exercises compounds.
The training of our predecessors

Bodybuilding is a sport of great intensity that stresses the body. Wanting to do more is a bad strategy that simply slow your progress. The studies are clear on this point: an intense workout but practiced moderately, tends to elevate testosterone levels. So what to do too much, it causes the exact opposite. If the organization can not recover properly between workouts, the muscle gain will not follow. One can even go up to reduced performance and muscle wasting.

If your goal is to gain muscle mass quickly, without cheating with the help of anabolic steroids, ask yourself what was the strategy applied by former athletes, those who did not use doping products. The vast majority of practicing bodybuilding program   full-body three days  sessions with poly-joint exercises! This was the case of Reg Park, Steve Reeves, for example, two of the best athletes at the time.
Much of these athletes followed a  bodybuilding program  full-body  three days   workout during their entire career bodybuilder and they reached a physical that many practitioners dream of having, me included. Of course, some may say that, nowadays, bodybuilders are much more massive with more modern drives, improved weight machines and also with the help of supplements. But, stop to lie, the only revolution that changed the natural bodybuilders, it's the doping.
A full-body program usually consists of 3 sessions each week with one day of rest between each workout. The most traditional way is to practice Monday, Wednesday and Friday, leaving each time one day to recover. The whole weekend is free for a total rest at least once a week. It is an ideal scheme because we know that muscles are built during rest phases.
Sometimes 2 sessions each week will be sufficient to achieve good results, especially for practitioners who have trouble taking muscle mass.

All this may seem too simple, even simplistic. This is what think those who already have a good level or that the program split amply satisfied. But if you are not one of them, you have nothing to lose by trying or return to a full-body routine with basic compound exercises.

Read more ...

inclined bench press bar

This training exercise is a basic exercise training  that can work the chest. The incline bench fact carry the stress on the upper pectorals but also on the anterior deltoid (front shoulder).inclined bench press bar  Over the bench will be tilted more shoulders will be solicited.
Using dumbbells allows working in a greater amplitude than the bar and requires more activity at stabilizing muscles. It is advisable to start your weight training session by inclined bench press bar pectoral exercises if the clavicular portion (upper pectorals) is a weak point.
muscles

He seeks the core muscles, mainly the large and the small pectoralis major, anterior deltoid, triceps. Other muscles involved to maintain balance.
Running the exercise

The folder is set to an inclination of about 30 to 60 degrees. If using dumbbells, start standing with two dumbbells in hand and sit by placing them on the thighs. This prevents picking up the ground.
Starting position of strength training exercise, lie on your inclined bench press bar dumbbell against your shoulders, palms downwards and feet elevated. Up and slowly lower the dumbbells without lock in the top position or stop in the down position. At the end of the show, recover and put the dumbbells on the thighs.
Breathing

Inhale when lowering the bar or dumbbells and exhale as you return to the starting position with arms outstretched.
It is not advisable to stop breathing during the difficult phase. This maneuver, however stabilizes the bust. Exhale after passing the critical point to reduce the pressure caused by respiratory blockage.
Safety instructions

It is necessary that the descent is done slowly, under control, making sure not to get too low not to stress too much the joint and tendons.
If you work with a heavy bar, you have a partner assist you because you can get stuck under the bar. Use dumbbells if you do not have a partner.
The legs should be elevated with a wedge or placed on the dumbbell rack not too arch. Sit by asking the dumbbells on your thighs can avoid picking up ground.
variants

Some practitioners terminate the movement by comparing the weights using a wrist rotation. The goal is to solicit more inside the chest (sternal portion).
The inclined bench press bar close grip with the elbows away from the body also seems to bring more work on the inside of the chest (sternal furrow) and the triceps.
These two exercises can be interesting for people who complain of chest outside overgrown compared to inside.
lying can make inclined developed using dumbbells or a bar. There are also machines in the weight room as the Smith machine.

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Motivation is all over the internet, Youtube, Instagram or Facebook. Where you're surfing, there is a motivational video for you, that teaches you everything you need to succeed is hard work.

I can not deny that this method produces results. When you work, you get results. But what can not be will not, regardless of the number of hours you spend working out.

Fate and genetics walking hand in hand. Some say that humans construct their own destiny, but I do not buy this populism that is found in every political speech. Most things that mark your life are chosen for you by the machine. We only have a small percentage of power.

Bodybuilding works the same way. Many people work but only a few reach the top. There are many requirements to become a pro  bodybuilder, and most important of all is to have good genetics. Here these conditions.
You have to love bodybuilding

Let's start with the basics. To become a bodybuilder, you must love this lifestyle. Everyone loves the big muscles, but everyone does not choose the path of bodybuilding. Raise and rest of the weight is not the dream of everyone.
However, some reliving in a room and therefore continue on this path. That's what they want more than anything else. "Willpower" like it, this is also part of genetics, it is part of your character.
You need the right environment

We often say that we're alone, but it's not 100% true. There are people and events that make this possible. You may be doing the bulk of the work, but you need a specific environment for this to happen.

A rich kid who wants to become a lawyer, works hard but this work would not be possible if it was not done in good conditions.

In other words, the environment in which you were born to be favorable for you to become a pro bodybuilder.
You must have a favorable structure

Being big does not make you a good bodybuilder. Muscle mass is just a passport to the stage. Ultimately, it takes more than that to make it happen.

Winners bodybuilders have good structure and long muscles, which distinguishes them from others. Think Arnold, for example. Many have the same weight or even more massive, but its overall appearance remains unmatched.

For better and for worse, some people fail to see that their faults are impossible to repair. No matter how many times you can shout "Go fuck! 'Chest during the draw, your structure will not change. This is genetic. It's fate.

The best structure for bodybuilding is: broad shoulders, narrow hips, do not be too big, not too small (the ideal size is between 152 and 182 centimeters), not to be too stocky, have long muscles , a thin skin and symmetrical abdominal muscles.
You need strength members

"Oh, what biceps! "Reads the crowd watching Mr. Olympia bend his arm.

That's a good statement, but exclamations like "What liver! "" What amazing kidneys! "" What a massive heart! "Also would be timely.

will you be  a pro bodybuilder, you need steel bodies. Drugs taken by a pro bodybuilder are enough to sleep a horse. I am not joking. Everyone can not support steroids, growth hormone, insulin and diuretics for years. These cocktails are hell to organs and many competitors die or suffer severe damage.

But there are also guys who compete until the end of their quarantine. How is this possible? Through genetics. quality of drugs. Intelligent doses. Luck. But above all thanks to genetics.
You need to respond very well to drugs

The final step to complete the climb to the pro bodybuilding is to have an organization that responds very well to steroids and other anabolic drugs. It is also of genetics. Some people swell with low doses whereas others gain some muscle and 10 kilos of female breasts, their first drug cycle. It's unfair, but there it is.

An average person can not reach the stage of an Olympian stuffing themselves with steroids. The response of a medium body does not allow a practitioner to bodybuilding compete with the big names in bodybuilding, which more favorably respond to taking synthetic hormones.

There are people like Kevin Levrone who supposedly do not use drugs until a competition shows its face. A few months before the event, they increase the volume of drugs and swell.
The old photos Levrone seem to make this credible theory. It seems that he is part of those guys who "swell for the show," a strategy that can not work for a natural bodybuilder. When the competition approach, natural becoming thinner because they lose fat and water.
In conclusion

Guys like Kevin Levrone have ultimate genetics for bodybuilding. I would say they have beaten some veterans like Arnold, when it comes to longevity. Let's face it, modern pros use more products than 70 years, and some even participate in competitions at the end of their quarantine. It's fate, genetics. It's unbeatable.

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Although progress in bodybuilding

Bodybuilding practitioners, like other sports, do not like stagnant. It's obvious, when practicing a physical activity is to see results. Thus, strength training, some aim for muscle mass, and other sharpening. Others, especially attach importance to performance and muscle endurance. In any case, all looking to progress.

But for that, you have to organize the sessions and gradually increase the weight. This is going faster and further than the muscles will adapt. The following techniques will enable you to constantly shock your muscles to make good progress in bodybuilding.
strength training techniques that work

Some beginners think it is enough to raise the melting without worrying about anything other. They perform any exercises, not counting rehearsals and regardless of the workload. While this may provide some meager results on someone who has never lifted weights, it may be useless for other practitioners. Why ? Because to make good progress in bodybuilding, you must shock the muscles intelligently.

For example, if you train the bench with a load of 60 kilos, he already need a goal, say 4 * 12 * 60Kg (4 sets of 12 reps with 60 kilos over the bar. Once you've reached your objective, what do you do? Some will be content. But they will never progress because their muscles will not need to adapt to a larger workload.
So the first instinct would be to charge the bar a little more at the next meeting. This is actually one of the options, but ultimately you risk exhausting yourself. It may therefore be more efficient to change a little the working format to increase gradually over the difficulty and develop active recovery periods.

Here are techniques you can use:
Technical simple progress

Using the example above 4 sets of 12 reps with 60 kilos in bench press (4 * 12 * 60 kg), you will increase the load gradually progresses, keeping the same job format.

To validate this training format 60kg, it will properly perform 4 sets of 12 repetitions respecting the rest time between sets fixed in advance. As soon as you get to do 4 sets of 12 repetitions, you will increase the load. The next session, we can add the weight on the bar, and in this example try the 4 * 12 * 62kg. We will try to increase the weight gradually so that the body can adapt easily.

In practice, we begin by making two light warm-up sets of 15 repetitions for example, with a load of 40kg. Then they shall bind the desired format (4 * 12 * 60 kg). The first 2 light sets are used to warm up before attacking the 4 heavy sets.
Technique of double progression

This is a classic bodybuilding. This is to vary the load, but also the number of repetitions.

Simple example: you have set a target of 4 sets of 70 kg bench press. You want to reach a range of 10 to 12 repetitions. Obviously, that objective must be adapted to your abilities. This means that you should already successfully make at least 8-9 repetitions for this charge. If you are able to do that for 4-5 repetitions, the load is not suitable.

In short, you will begin your program by targeting 10 repetitions. Once validated this goal, you will be able to try 11 repetitions. Then, the 12 repetitions. At each step, try to be comfortable enough before adding more.

When you reach 12 repetitions and that this is not a problem for you, you have validated your goal! But that dont stop there. You will increase the load at the next meeting, and again target 10 repetitions. This technique should allow you to progress smoothly and with good intensity.
Variant series

The technique is very similar to the previous but relies on increasing the number of sets and not the repeats.

Using the example above. Your objective is to 4 sets of 12 repetitions with 70 kg. You first run sessions with 2 sets of 12 repetitions. Then you increase to 3 sets when you're comfortable, and finally to 4 sets. When this goal is set, you can increase the load, and start with 2 sets. The way forward is more brutal than the last and this varies the length of your sessions.
Variant of rest time

This is exactly the same technique but varying rest periods between sets. You start by running, for example, 4 sets of 12 reps with 2 minutes rest between each set. Then you go down to 1 minute 30, then 1 minute. Once you're comfortable, you can increase the load and start the same program with breaks of 2 minutes.
How to increase the charges?

Add weight to your workload must be intelligently. There is no question of wanting to break records if you do not master completely the movement. Moreover, this increase should be done when you are comfortable enough with your current load. If you add weight then you're not comfortable, you may find yourself stuck in your progression, or increase the risk of injury.

Then you have to adapt progression following exercise. On the movements of the upper body, you can add 1 to 2 kilos per arm. This means that you can increase 2 to 4 kilos on a bench at the bar, because you use your arms to the same charge. On leg exercises, it is possible to add a little more. For the squat, eg 5 to 10 kilos can come to weigh down your bar at each stage of progression.
Example Progression

Using the example given in the technique of simple progression: 4 * 12 * 60 kg in bench press. At the next session, attempts 4 * 12 * 64kg (+ 4 kg on the bar) since we validated the 4 * 12 * 60 kg.

This will - be - for 4 sets: 1 * 12 * 64kg, 64kg * 1 * 12, 10 * 1 * 64kg, 64kg * 1 * 08. The last two series will not be validated (10 and 8 repetitions) you will be blocked (muscle failure).

This is quite normal and it does not need to worry about it! At the next session, your muscles have adjusted and you will probably come to the 4 sets of 12 repetitions with 62 kg or almost. If this is not the case, persevere! The important thing is to progress from one session to another and earn reps to achieve the goal.

Once the format 4 * 12 * 64kg validated, you can try the 4 * 12 * 68kg.
What if you stagnate?

After a moment, it is normal to block even if acharnant. One can also regress globally or on a single year. This can be a simple momentary loss of form that we all know.

If it lasts and you see your overall performance drop during the sessions, we must seek the cause. Maybe you train too often and do not take enough rest between sessions, you exert yourself! Or, conversely, you can be sure of regularity and regress because your workouts are too spaced.

This can also come from insufficient food, lack of sleep, health problems or stress. In short, first look on that side if it is general.

If you roll over one year, you may have reached a temporary blocking threshold. In that case, here are 3 techniques to pass stagnation:
Put heavier!

The principle is to use a heavier load on the year blocks, for one or more sessions and then return to the charge before to validate more easily. The goal is to pass a level where you stagnate by surprising your muscles.
Example

For example, you can stagnate on the 4 * 12 * 80kg and do not get to set the format. This could for example: 1 * 12 * 80kg, 80kg * 1 * 12, 11 * 1 * 80kg, 80kg * 1 * 10. If you are unable to add more repetition despite your efforts and this after several attempts, it is time to use this "anti-stagnation" technique.

In the next session you will try the 4 * 12 * 84kg although you have not validated the 4 * 12 * 80kg. You will probably do: 1 * 12 * 84kg, 84kg * 1 * 11, * 09 * 1 84kg, 84kg * 1 * 07. Your performance will drop for the last series but that does not matter.

The next session, you'll retry the 4 * 12 * 80kg and probably finally validate this format. If this is not the case, continue on the 4 * 12 * 84kg for 2 or 3 sessions, and then return to the 4 * 12 * 80kg to see if it passes this time.
Put lighter then back up!

Another way to pass this course, different from the technical "anti-stagnation" quoted above which was to put heavier to move the stagnation point is to lighten your workload then gently back.

The same strategy is used in the method where one Hargainer restarts with lower weight than those at the end of a cycle, then gradually rises to exceed the previous record. Practitioners Lafay method also use this type of strategy with the "loop" that is to leave a little behind when it stalled, instead of forcing to go absolutely stagnant.

In short, this "stage light" will help counter the smooth stagnation.
Use intensification techniques

It can also increase the intensity of the session and shock the muscles using techniques called for intensification. The goal is to pass the breaking point and go beyond failure. These techniques intensification should be used sparingly because they require much muscle and are straining the nervous system. Rather, they are for advanced practitioners.
What formats use?

Muscles adapt to the workload. It is therefore necessary to progress and force them to grow, to subject them to a stimulus increasingly important.

This requires an increase in the intensity of the weight training session. For this, we must constantly increase the weight lifted but can also, to a certain extent, increase the series, extending the number of repetitions or reduce break times.

We are interested in formats that can be used to its weight series.
There are different work formats: 10 * 3 10 * 10 3 * 8, 4 * 8, 4 * 12, 5 * 5, 3 * 3 etc ... The more appropriate for your workout is to alternate these formats or periodically one session to another.

The formats that target the maximum force are rather the 8 * 3 10 * 3 12 * 3, 7 * 4, 8 * 4, 9 * 4, those aimed hypertrophy 6 * 6, 4 * 12, 5 * 10 and those for endurance 4 * 30, 6 * 20.
When, how and why change program?

Many practitioners often speak of change programs. But really, if you continue to make progress with the one you currently practicing, why change? As long as you have good results, continue like this.

However, there are indeed reasons to change. If you reach a point of stagnation for several weeks, for example. He will change the way you train yourself to surprise your muscles again.

Another reason for change is to want constuire harmonious and balanced body. If you still have the same program, your body will always work the same way and this can work out muscle imbalances.

Of course, this does not mean that we must change every month program. In reality, a good training program should keep you busy for months. A bad program, against, demonstrate its ineffectiveness in weeks. And then it will change. Obviously, before pointing fingers at your program, it should also examine your diet and your recovery.

To change your program, you can change exercises or simply change their order. You can also change the format of work, varying the number of sets, repetitions or duration of breaks. You can also upgrade to a full-body program or split, depending on what you currently practice. And why not test a program to body weight?

Read more ...

Beginner strength training program

In the world of bodybuilding, there are two approaches to the implementation of a training program.
There are those who prefer to work full-body, that is to say, exercise the body during weight training, doing two or three complete sessions per week. And others who prefer to work in Split routine, that is to say, divide and distribute the exercises over several sessions. For example, on Monday, back, chest Tuesday Wednesday thighs, shoulders Friday and Saturday biceps and triceps.

In general, it offers a split in the program when you first start in the weight room but not a good choice! If you are a beginner, we recommend that you do full-body. This type of routine will allow you to progress quickly.

Beginners often make the mistake of copying the training programs that are found in magazines or on the internet fitness. They hope to get the same results as their favorite fitness model or youtubers. It is natural to think that the programs of these personalities are at the top, as they are extremely well muscled and dry. But in most cases, these programs do not suit you.
Nick Auger, fitness model. It represents the masculine ideal for many users, muscular and dry just right ...

These are often endless splits that contain too many exercises and sets for each muscle group, or too specialized programs. To give you an example, we can cross triceps sessions for 18 rounds!

These programs are not suitable for beginners, too heavy and too infrequent to progress properly. They are rather intended for advanced practitioners, gifted see doped. I'm not saying that you do not will progress with, but it is more suitable for a beginner to make a program that works the whole body during the session, several times a week.
The full-body strength training program

Here is the full-body program for muscle gain, for beginners that work the entire body. fitness program to perform 2 to 3 times per week for 2 to 3 months. Work, either with free weights or machines. Rest time between sets set at 1 minute.
The program

    Bench Press: 4 * 12 (4 sets of 12 repetitions) - Chest, shoulders, triceps.
    Pushups (or drawing before): 4 * 12 - Dorsal, biceps.
    Developed dumbbells: 4 * 12 - shoulders, triceps.
    Squat neck bar (or leg press): 4 * 12 - legs and glutes.
    Crunch floor: 4 * 10 + 3 * Plank 1 minute - Abs
    Bench lumbar 3 * 1 min - Lumbar

This weight training program has been successfully tested by many people on the forum and will give you good results. Rest assured, it contains enough exercises and series; it is useless to add! In bodybuilding, you have to focus on quality over quantity. Stick to progress from one session to another on these basic exercises and results will be at the rendezvous.
Our advices

After a general warm up of ten minutes on a cardio machine, you can attack the program starting with 2 light warm up sets of 20 repetitions (2 * 20) to the bench press.
Then, in subsequent years, 1 warm-up set (1 * 15) will be sufficient.

As alternative movements, for the bench press you can make dips, before the draw to replace traction, developed the front instead of dumbbells developed, and leg press squat if you do not like. If you do not have the equipment, it is always possible to find a replacement exercise.

You can see that no charge is indicated. You'll start with an easy load you control. Then you gradually add weight gradually progresses. See article: The training bases for more information.
And then arm?

As you can see, there is no isolation exercises for the arms. Beginners do not need to specifically work the arms because most program of exercises already indirectly solicit. For example, the pull back rally but also the biceps, bench press or dips seek triceps at the back of the arm, etc ... In short, the work of arms is optional.
Beginners are wasting their time and energy on isolation exercises for the arms.
To gain muscle fast and build strong foundations, we must focus on basic polyarticular exercises ...

Nevertheless, we propose, as a result, a program including the arms. It is for those who still want to work specifically and put the emphasis on it:
The program

    Bench Press: 4 * 12 - Chest, shoulders, triceps.
    Pushups: 4 * 12 - Dorsal, biceps.
    Developed vertical: 4 * 12 - shoulders, triceps.
    Curl Bar: 3 * 10 - Biceps.
    Front bar: 3 * 10 - Triceps.
    Squat neck bar (or leg press): 4 * 12 - legs and glutes.
    Crunch floor: 4 * 10 + 3 * Plank 1 minute - Abs
    Bench lumbar 3 * 1 min - Lumbar

And then what do we do?

After 2 or 3 months and a few kilos more muscle, you can diversify your full-body program to continue moving forward or possibly switch routine type if you wish. But this is not a requirement! Why change a program that allows you to progress well? Continue with as you record progress.

We offer an advanced full-body program 3 days, a half-body program over 4 days (up / down), a split program for beginners, split for advanced, split pyramidal, and also a special program "upper body "for those who wish to work only the bust.
No equipment?

For those who have no material - or very little, you can follow the famous program with only two weights, the weight training program without material for the site, or you get into the Lafay method.
The Beginner's Power

We recommend reading the section bodybuilding nutrition to learn the basics of nutrition and what to eat, including the article on mass gain if you need to gain weight, how to lose weight if your goal is to lose weight, and how dry if you want to become dry and draw your muscles.

The supplements used in the practice of bodybuilding does not apply to you because as a beginner, you will progress tremendously.

Here, finally, practice seriously, regularly, and the results will necessarily be at the rendezvous. Motivation and patience are two key elements in the practice of bodybuilding. An athletic build is not achieved overnight!

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