Exercise Routine 1 2 3's

Guidelines for the implementation of the routine
is performed each year the number of series that is indicated (in this case always three times) with the repeats that are stipulated in the corresponding column. Between series and series must rest the time that is marked in column of that year, when we come to the next exercise we must rest for 2 minutes before you start.
We're going to take a loading weight for exercise which will enable us to make the repetitions correctly, without suffering a muscular failure in any of the series or repetitions. The exercise must have therefore a moderate intensity, or a weight that move very easy in these repetitions or a weight that you prevents us from reaching them. For the moment we use the same weight for all the repetitions.
All the exercises must be performed successfully, the technique has to be purified, never do it quickly, on the one hand the positive part or concentric exercise (for example raising the bar in bench press) must be performed under controlled conditions (more or less in 1 second) and the negative part or eccentric (lowering of the bar) in twice the time.
If you have any doubt of how to perform the exercises you can always go to the beginner's guide, search google a picture of the exercise will also help you or you can leave a comment in the post of the exercise that you don't know how it performs and between all we'll help you to learn how to do it with the correct technique.
The routine is weekly and must be performed three days in the week. Ideally, you should leave a day of rest between each training day, but you can train the three days in a row. Don't you'll get in a hurry it is better to go increased the days that you go to the gym slightly to your body to adjust to the change.