7-day muscle development program

Get in shape for the hot months that will come with this 7-day muscle development program so you can go to the beach pool. Any other place with great confidence, showing strong, toned arms, shoulders and backs that will be called the attention of anyone who looks at them, and most importantly, will make you feel great with yourself.  Muscle Training this training involves all muscle groups. In this way, we will work arms, back and other muscles twice a week to stimulate growth, and all other muscle groups once a week.

muscle development program

You can really do it for as long as you want, (minimum six weeks), you are more than welcome to try it over the summer if you want.  Perform the training for six weeks before taking a week off to perform an active recovery routine. By doing so, it would give you plenty of time to be out of the gym to enjoy spring and summer as well as the weather and vacation days.

When you have finished the week, go back to the gym for another routine of this workout. What you will do, is to perform the list of exercises shown using the same weight in each set for that exercise through the program. Then, for each week add one more set to each exercise. Once you have finished a week where each exercise has five sets, the following week it goes down to three sets and increases the weight used in each exercise by five pounds.

How much should I rest between each set?

Aim to rest for periods of 60-90 seconds, although you will be able to recover faster from a few exercises compared to others, so simply do the exercises when you are ready. The following week goes down to three sets and increases the weight used in each exercise by five pounds (2.5 kilograms). How much should I rest between each set?

Aim to rest for periods of 60-90 seconds, although you will be able to recover faster from a few exercises compared to others, so simply do the exercises when you are ready. The following week goes down to three sets and increases the weight used in each exercise by five pounds (2.5 kilograms). How much should I rest between each set? Aim to rest for periods of 60-90 seconds, although you will be able to recover faster from a few exercises compared to others, so simply do the exercises when you are ready.

In the week where you are doing three sets per exercise, try to rest periods of maximum 30 seconds, in the weeks where you do five sets per exercise you may need to rest 90 seconds, especially in the last sets where there is more fatigue .

If you know your body fat percentage, and this is not at the level you want for the summer, focus on consuming only that number daily. Then, when you consider you have reached the desired percentage of body fat, try the diet in reverse.

Each one is different and with different lifestyles, but the main goal is to stay active and enjoy the summer weather. So, go outside and have a hike, go to the pool and swim, go to the beach and run in the sand.

You are more than welcome to modify this program, adapting it to your own needs or the equipment that is closest to you. Although, be careful to add extra weight to this training program. In addition, keep in mind that in the weeks where you do three sets of exercises is easier, but in the weeks of five sets per exercise will be more difficult.