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Anonymous
>>305508 Let's create a very basic, beginner's interval program. Say it's your first time using the stationary bike at the gym. Aim for 20 minutes of total cycling time.
00:00: Bike 10 minutes at a steady, even pace. Don't tire yourself out. 10:00: At the 10 minute mark, push it harder for about a minute. 11:00: Slow down and keep steady for two minutes. 13:00: Push it again. If you have the energy to go all out, do it. If not, just keep an increased pace. 14:00: Slow it down. Even out your pace for two minutes. 16:00: Increased pace again. 17:00: 2 minutes normal pace again. 19:00: All out max effort for 1 minute. 20:00: End.
Monday Deadlift 5x5 Bent Over Rows 4x4-8 Weighted Pullups or Lat Pulldowns 3x4-8 Seated Row 4x4-8 Back day. Pretty self explanatory. On back day you should remember that you're going into the gym to "pull". You're not doing a bunch of different crazy shit: you're training your body in compound pulling movements, both horizontal and vertical. That's one of the basic concepts of strength training: breaking it down by movements.
Wednesday Squats: 5x5 Front Squats or Leg Presses: 4x4-8 Lunges: 4x4-8 Jump Squats: 3x6-10 Squat day. Without squats, we are crippled. Go into the gym KNOWING that if you don't squat, you might as well quit lifting altogether. Most of those are pretty basic. You can tell what's going on: quads, glutes, hamstrings, calves, all with free weight. That last exercise (jump squats) I included to improve my explosive lifting power, so they're not really a heavy repetition, but done quickly and explosively to train my body.
Friday Flat Bench Press: 5 sets of 5, or 5x5 Incline Dumbbell Bench Press: 4 sets of 4-8 Overhead Press: 4 sets of 4-8 Weighted Tricep Dips: 4 sets of 4-8
Eat this
MEAT OATS VEGETABLES WATER
Did you even fucking read the link I gave you?
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