3-month circular workout for beginners

One of the first steps in the gym is circular workout. It is used so often by the beginners that in the amateur fitness environments lately incorrectly "circular" is called any program with which novices start their workouts. So in this and the next article on this topic, you'll get familiar with two beginner programs: a typical circular workout and a classic option, among which you can choose who to start your first months in the gym.

Objectives and meaning of the program
The training scheme is for the first months in the beginners' room, but it can also be used by former athletes and fitness lovers returning after a long period without strength training.

The program is designed to cover all major muscle groups in the appropriate circle.

It is divided into two different drills to avoid monotony and the ability to learn more than basic fitness exercises.

A lot of them are done on machines, which is an advantage for beginners who have no motor culture built.

Training A.

1. Dead thrust / dumbbell
2. Shoulder presses with a tie rod
3. Pull up a vertical jib with a shoulder grip
4. Pusher of the chest muscle machine
5. Horizontal dialing
6. Ejecting the bar from the leg with a narrow grip
7. Bicycle folding with bar
8. Leg press
9. Raise the fingers on the press press
10. Reverse Hyperreverses
11. Vertical lifting of legs from a stand
    Replace Exercise 3 by dialing with shoulder grip if you can perform the prescribed number of iterations.

Relax by:

One and a half minutes after exercises 1 and 2;
Minutes after exercises 2-7;
Half a minute after exercises 7-10;
2 minutes after exercise 11 (ie before the next round).
Training B

1. Knock with dumbbell (s) or puff (s)
2. Raise the bar from the quay bed
3. Drag a vertical rib with a wide run
4. Hybrid pair: 1 repeat lifting dumbbells sideways , followed by 1 repeat lifting of dumbbells forward
5. Pull the lower pile
6. Benches on a bench
7. Bicep folding with dumbbells
8. Thigh folding
9. Soil machine
10. Hyperextension
11. Abdominal presses
    Replace Exercise 3 with wide-range dialing and Exercise 6 with triceps-focused buckets if you can perform the prescribed number of iterations.

Exercise 4 alternately repeat the lifting of the dumbbells sideways and lifting the dumbbells forward until the selected number of repetitions is completed.

Relax by:

One and a half minutes after exercises 1 and 2;
Minutes after exercises 2-7;
Half a minute after exercises 7-10;
2 minutes after exercise 11 (ie before the next round).
Repeat hold 8-10 units. The weights are such that you can perform at least one more technically correct repeat.

Remember, one of your main goals at this stage is the proper and safe exercise.

Rotate workout A with workout three times a week on non-consecutive days.

Run the program three months, with the first two of them doing 2 rounds, and the last month - 3 rounds.

It is advisable to perform the exercises under the guidance of a qualified fitness instructor or personal trainer in order to learn the correct and safe technique of performance.

The first exercises - squatting and dead thrust are the hardest as a technique, but essential and essential for your further training with strength training.

Take their primary attention with your instructor / coach, and at the beginning of each workout, you can learn and improve your technique with lighter weights and then proceed to the actual part of the particular strength.