Category Archives: Ştiri
So, you are in Oslo and looking for a gym for your fitness workout. Before telling you about the gym schedule, I want to say that its not about how many days or how much you work out. Its all about your diet. If you want to gain weight or muscles, then you should have to avoid eating junk food, fried food and soft drinks. Instead of these, you can have protein and carbs rich foods like meat, fish, beans, dairy products, milk, fruits.
Here is workout plan for your Oslo gym:
Rep range: (6–8)
- Monday: (Chest+Back(lats))
- Push ups 3 sets.
- Flat Bench Press or dumbbell press 3 sets.
- Inclined Bench Press or dumbbell press 3 sets .
- Decline Bench Press or dumbbell press 3 sets.
- Pull ups 3 sets.
- Lat pull down 3 sets.
- Seated cable rows 3 sets.
- Dumbbell Pullover 3 sets.
- Hyper Extension
2. Tuesday (Rest Day)
3. Wednesday (Bicep+Triceps)
- Chin ups 3 sets.
- Barbell curl 3 sets.
- Dumbbell curl 3 sets.
- Hammer curl 3 sets.
- Machine or barbell Preacher curl 3 sets.
- Close grip(Diamond) push ups 3 sets.
- Close grip bench press 3 sets.
- Skull crusher 3 sets.
- Dumbbell kickbacks 3 sets.
- Tricep pushdown 3 sets.
4. Thursday (Rest Day)
- leg press
- Seated Leg Curl
- Seated Calf Raise
- Shoulder Press.
- Arnold Dumbbell Press.
- Smith Machine Upright Row.
- Front Barbell Raise.
abs on all rest days at home
- Captain’s Chair Leg Raise
- Hanging Leg Raise
Gym workout programs and fitness training exercises are plenty, if you are looking for a gym location, Oslo fitness gym or any other sports center in Oslo, Norway. Though first and foremost you are the best person that can answer this question. But if you are asking about how your daily gym schedule should look like when searching for a gym in Oslo, here’s what it should be like:
- Focous on building your base strength first. Include bodyweight exercises like push-ups, pull ups, bar dips , bench dips, L-sits, planks, sit-ups. Always remember that these are basic moves and if a person can’t lift his/her own weight then I don’t consider him/her having good strength
- Include big compound movements in your schedule. These would be Deadlift, overhead press, squats, bench press , hang cleans, loaded carries. Go progresively heavy on these and do these moves with a barbell and not with 2lb dumbell and do full range of motion.
- Keep machine work to a minimum.
- Stay spot on to your nutrition. Avoid junk food, processed food. Increase your calorie intake. Start increasing the intake of daily protein and drink 3–4ltrs of water daily.
I think the above pointers should suffice your question.
I would like to tell that every gym goer has different physique and different body goal for which they hit the gym, some go to gym for weight loss while some for weight gain, some go for building chiseled body while some aim for bulky bulging muscles. So, my answer is based on assumption that you have an average body type and you are hitting the gym for a fit body and a little muscular structure.
I would suggest you to go to gym 5-6 days a week with focus on one body part each day along with a little cardio and stretching for loosening up. Do 6-8 type of weight training exercises each day in 3 sets with repetition of 15,12 and 10 for each set with a little increase in weight for each set you do.
A rough routine should be like this:
Day 1: Chest
Stretching, Treadmill- 10 mins, Indian Push-ups (3 sets, repetition as per comfort), reverse narrow grip Pull-ups followed by weight training.
Day 2: Back
Stretching, cycling- 10 mins, Push-ups (3 sets, repetition as per comfort), close grip Pull-ups followed by weight training.
Day 3: Biceps and/or Triceps
Stretching, Stepper/cross-trainer/treadmill, Reverse Push-ups (3 sets, repetition as per comfort), narrow grip Pull-ups followed by weight training.
Day 4: Shoulder(Lats)
Stretching, Stepper/cross-trainer/treadmill, Reverse Push-ups (3 sets, repetition as per comfort), Wide grip Pull-ups followed by weight training.
Day 5: Lower(Legs)
Stretching, Treadmill, Free Squats followed by weight training.