Keeping fit

A simple and effective program for beginners. Learning the technique of basic exercises.

999 weeks 2 days/week

About this program

The "Keeping fit" program runs for 999 weeks, 2 training days per week, suitable for beginners. It includes 2 training days and 14 exercises in total.

Day 1. Day 1: Basic A

Barbell Squats

3 sets · 8–12 reps · rest 90 sec

Bench press

3 sets · 8–12 reps · rest 90 sec

Barbell pull in tilt

3 sets · 8–12 reps · rest 90 sec

Army Bench Press

3 sets · 10–15 reps · rest 75 sec

Bending arms with a barbell

2 sets · 10–12 reps · rest 60 sec

Extension of the arms in the block

2 sets · 12–15 reps · rest 60 sec

Twisting

2 sets · 15–20 reps · rest 45 sec

Day 2. Day 2: Base B

Sumo Deadlift

3 sets · 6–10 reps · rest 120 sec

Dumbbell bench press

3 sets · 10–12 reps · rest 90 sec

Pull one dumbbell in an incline

3 sets · 10–12 reps · rest 90 sec

Dumbbell bench press

3 sets · 10–15 reps · rest 75 sec

Bending arms with dumbbells with a hammer grip

2 sets · 10–15 reps · rest 60 sec

Arm extensions with a barbell while sitting

2 sets · 10–12 reps · rest 60 sec

Leg lifting while lying down

2 sets · 15–20 reps · rest 45 sec

Keeping fit

About this program

Day 1. Day 1: Basic A

Day 2. Day 2: Base B

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