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In week 1 you ll perform three sets of every exercise per workout which over the course of the week adds up to nine sets total for each bodypart a good starting volume for your purposes.
Gym workout plan once a week. Not surprisingly this routine is built on the big 3 the squat bench press and deadlift. This means that each muscle group gets trained just once every 7th day which makes this a pretty low frequency form of weight training. Simply perform this routine once a week on the day of your choosing. There are specific protocols you need to follow in order to maximize your strength and progress in the gym.
Exercise 2 push press or military press x 3 sets of 6 10 reps. With a single workout per week you ll need to prioritize only the most important exercises and continue to progress either sets reps or load from workout to workout. Routines ranging from the 7 minute workout to a once a week 12 minute workout claim to achieve better results than the standard formula of a 30 to 60 minute workout done five to six times a week. Below are some ideas for a once a week workout at the gym and at home.
With the exception of crunches for abs you ll do 8 12 reps per set. Exercise 1 deadlifts x 4 sets of 4 6 reps. My own workout routine uses a two way split and i train twice week and therefore exercise each muscle group only once a week. My own workout routine uses a two way split and i train twice week and therefore exercise each muscle group only once a week.
You can t work out the chest without using shoulders or do rows without training arms. However there s a lot of overlap between muscle groups e g. Warm up with a tabata interval of bodyweight squats also do at least 1 warm up set with a lightweight before each exercise. So in fact some muscle groups get trained more than once a week.
However there s a lot of overlap between muscle groups e g. Gym once a week workout.
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