Bodyweight workout for major muscle groups by Samuel Greenberg

Author:Samuel Greenberg [Greenberg, Samuel]
Language: eng
Format: azw3, epub
Published: 2020-08-05T16:00:00+00:00

With the help of this table you can calculate for yourself training load:

How many times can you train per week? How many exercises should you put in your workout? How many approaches should you put in an exercise? How many reps should I do? See below for answers.

Muscle group

1. Pectoral muscles

Times per week: 1-3; number of exercises: 3-5; number of approaches: 3-7; number of reps: 6-12.

2. Back muscles

Times per week: 1-2, number of exercises: 3-4; number of approaches: 3-5; number of reps: 6-12.

3. Deltoid muscles and trapezius

Times per week: 1-3; number of exercises: 3-5; number of approaches: 2-4; number of reps: 6-15.

4. Triceps

Times per week: 1-4; number of exercises: 1-3; number of approaches: 3-4; number of reps: 6-15.

5. Biceps

Times per week: 1-4; number of exercises: 1-3; number of approaches: 3-4; number of reps: 6-15.

6. Forearms

Times per week: 1-3; number of exercises: 1-3; number of approaches: 3-4; number of reps: 6-20.

7. Thigh muscles

Times per week: 1-2; number of exercises: 3-4; number of approaches: 3-5; number of reps: 8-20.

8. Calf muscles

Times per week: 1-3; number of exercises: 1-3; number of approaches: 3-5; number of reps: 8-20.

9. Small of the back

Times per week: 1-3; number of exercises: 1-3; number of approaches: 3-5; number of reps: 8-20.

10 Abdominal muscles

Times per week: 1-5; number of exercises: 1-4; number of approaches: 3-4; number of reps: 8-20.

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