Exercises to obtain a body 10 in only two months
June 13th, 2007 for
Vallmant
We propose a dynamic circuit to you to exercise the big muscular groups (pectoral, biceps, triceps, legs, abdominal, back and shoulders) so that you strengthen these areas without injuring them.
To start, two keys: he looks for the exercise / machine that more you like or that more entertains you for every group (for example: curl in low pulley or I alternate with cufflinks for the biceps) and bear in mind that you must begin with the most general thing to conclude with the most specific thing (for example: the first breast, then back and it ends with shoulders).
Our proposal for the first week is that you alternate muscular groups according to the days. On Monday and Thursday breast works, back and shoulders; on Tuesday and Friday biceps, triceps and legs. It reserves on Wednesday for 30 minutes of aerobic (it combines for example 10 minutes of oar with 20 of tape). In every series (do three of 15) it raises a little the weight so that the muscle increases the resistance and works more.
The second and third weeks it lowers the repetitions to 12 and the weight increases. You will begin noticing that you gain muscular mass.
The fourth week and the following month it lowers the rhythm of the aerobic ones to 10 minutes and changes the distribution of the work. Every Monday he exercises the pectoral ones and biceps; every Wednesday, the back ones and triceps; and every Friday, shoulders and legs with four series of ten increasing the weight. On Tuesdays and Thursday save it to practise abdominal and aerobic.
Concluded the second month you will verify the changes and you will be able to show type in the beach. Now, perhaps, what you lack be classes to go well together, but this is already another history …
Section Fitness | 
at 8:33 pm
hello that such, it is the 1st time that I see this one it paginates and this bueniosimo undoubtedly I it will continue consultando.pero therefore kisiera to see if they can give me a routine for definition since kiero having definite body as of model jeje.tengo 17 years, I weigh 73 kg and measure 1.75.aver if it serves as some esto.les agradesco in advance and I wait and be able to answer.
at 11:27 am
Good this place is of hair and I would like that they were helping me with my cuerp ò kisiera that me agan a planeacion of as to limit me 135 kg corporal mass to 85 spero they could help me.
at 2:28 pm
hello esla the first time that I see this page and father is much, a pla wanted for my weight 90 kilos I measure 190 wait for an answer
at 6:44 pm
The page seems very interesting to me. gustaejercitarme in my house I feel more comfortable ue to go to a gymnasium my question is that there will be home-made routines to do them at home I have two cufflinks I would like that it was giving me the tips to have a body of 10 doing exercises in my house. Thank you
at 1:16 pm
em I hope me alluden kiero to improve my physicist I hope
be able to answer to my mail
to be able to do the exercises that indicate me soi thin high place and that's why I want to improve the physicist do not have machines like that ke only ago with a few weight that I have I hope answer that exercises they can aser
at 2:30 pm
hello I am thin but I have no muscle. I have no machines, only a bank and weight with different weight. porfavor answer with some exercises of everything a little but especially of pectoral. thank you
at 2:15 pm
Hello greetings atoda lacominidad of the forum. I hope that they could help me, engo two cufflinks, a bar with some you weigh. I would like extracting musculature only I need a few exercises routines for arms and legs. Thank you I wait for his prompt answer …
at 4:53 pm
hello, it is the first time that I get to this paguina and it is very good, I would like knowing how I can lose something of weight, and lower something of belly also. I have 18 and measure 1,75 if of something aaa serves that and I weigh 78
at 2:47 pm
hello, I have the serious problem that I do not like going to the gymnasium I would like to know if ahay some exercises routine quue could do in my house but that produce effect to me and that more I can do for consegiuir a good body, thank you.
at 10:54 pm
hello, I like the routine of ejercicos proposal since with this one manages to work these areas that sometimes are difficult to mold or simply to form the muscles.
at 8:08 am
I am 22 years old t my weight it is 48 kilograms I am very weak I would like that they were helping me to increase my muscular mass not kiero to put on weight only to increase muscular mass
at 3:17 pm
hello it is the 1st one. you see that I see this page. I would like that they give me an effective routine of 4 months. I do not go in for sport often measure 1.70 and weigh 64k. I would be grateful to them very much for his suggestions.
at 4:28 pm
hello kisera q answer me that it is q soymuy weakly and a slack pococ to to be exercises and they were saying to me that with q I have q to begin pair to have a body of a model
at 10:04 pm
hello, I am 14 years old and I would like that they give me a routine and a diet to slim 10 kilos in two months or maximum three, thank you.
at 2:51 pm
I AM 39 YEARS OLD WEIGH 160 POUNDS I AM A LITTLE BARRIGONSITO AND WANT TO HAVE MY ABDOMEN IN GOOD WHICH FORM IT WOULD BE MY DIET AND THE EXERCISES TO BE CONTINUED THANKS FOR HIS COLLABORATION ARE CONGRATULATED BY ME THEY HAVE CREATED A MARVELOUS PAGE.
at 12:12 pm
hello I have loved it paginates it but I would like knowing k I can do k must take to define and to increase my musculaura. I am 17 years old and weigh between 165 and 170 pounds. Thank you