Coaches Tuck Radio – Episode 9: Kevin Doherty

Training for men at home: a weekly plan for the advanced

If you have made progress in basic exercises, you can try a more advanced program for home, which will help you achieve significant changes in the body, as well as increase your strength and endurance. Each session starts with a warm-up and ends with a stretch.

Day One: Chest, shoulders, triceps

Do 3-4 sets of each exercise.

Push-ups from an elevation (20 reps).
Push-ups with legs on a raised platform (20 reps).
Burpee with a double jump up (10 reps).
Reverse push-ups on the triceps (15 reps).
Plank (2 minutes).

As an elevation, you can use a sofa or a bed.

Day Two:

Cardio

Day Three: Legs

Do 3-4 sets of each exercise.

Classic squats (25 reps).
Classic lunges (15 times with each leg).
Reverse lunges (15 times with each leg).
Squats with jumping out (15 times).
Burpee classic (10 reps).
Plank (2 minutes).

Day four:

Rest

Day five: Back, biceps

Do 3-4 sets of each exercise.

Pull-ups with a wide grip (from 10 repetitions).
Pull-ups with a reverse grip (from 10 repetitions).
Pull-ups on a low crossbar (to the maximum).
Deadlift with an expander, dumbbells, sandbag or other home weight (10-15 repetitions).
Plank (2-3 minutes).

Day six:

Walking or cardio

Day seven: Press

Twisting classic (30 times);
Lifting the legs up (20 times);
Oblique twists (15 times in each direction);
Plank classic (2 minutes);
Elbow plank (1 minute);
Side bar (30 seconds per side).

You need to make at least 2 laps. When performing abs exercises, it is important to feel how the core muscles work. To do this, you need to keep the body tense.

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