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MY SECOND PROGRAM.

General.

Recommendations.

Definitions.

Recovering
between series.

Aching.

Food
and weights.

Something to think about.

Initiation.

First
program.

Beginner.

Second
program.

THINGS ARE GETTING SERIOUS!

Stretching.
Click on the images to display the demonstrations.
Print the program from the PROGRAM SHEET (see below)




Training program for beginners who have already done some bodybuilding.
The general bodybuilding exercises proposed are intended for a very wide public.
This type of training allows you to build good foundations for successful training and efficient progression in bodybuilding.

PROGRAM D01

    Before starting the training, warm up for a while on an indoor bike or a rowing machine.
    Always warm up for at least 10 minutes.

    Continue with the first 4 exercises of the previous program I01.
    For this session,
      Do 1 series of 15 reps and 4 of 10 reps
      for exercises 1, 3, 5, 7.

      For the other exercises, 3 series of 10 reps will be enough.

    End with a few stretching exercises.
    Click on the following link to load the program sheet in Excel format.

    RECOMMENDATIONS:
      If you find that 4 series of 10 reps are too difficult or too long, do 2 series but keep the warm-up series of 15 reps.

                Load the program sheet

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