Body Building for working people

How to build your body when you are all day at work. That is simple and funny way to make something for you and your outlooking just sor 30 minutes after work.
Practise this 3 days weekly and in addtion choose one day when you are free to practise running or some other outdoor sport, because it is mostly building your outlloking.
1st training day
3 series with 8-10 repeats for arms. Simple drill for biceps and arm. You should take one dumpel and while sitting pick it up and down. Easy and normal drill. It will take to you not more than 7 minutes.
3 series with 6-8 repeats for legs. Just take some kilograms on your back, best with rod and make some squats. This will make your legs look better and will burn some kalories.
5 series for abdomen. As much as you can. That is the work part and most hardly developing part of your body. So pay attention to it. This will fill other of your 30 minutes training.

2nd training day
3 series for arms to built your biceps.
3 series for shoulders. Just took 2 dumpels and while you are sitting, you should pick them as much as you can and then pick them down to your shoulders.
5 series for abdomen.

3rd training day
3 series for legs
3 series for shoulders
5 series for abdomen.

That is you trainie program to build a simple not bad looking body when you are tired of working. That is a problem that is causing more of the men.

Newbies Program for the whole body

You can try this program for a nice body and should be used by newbies, that start their fitnes and body building. It is based mostly for people that are not so free to practise such sport every day. In my oppinion this is true for the most fitness users.
The period of the program is 1 week. That means that you will repeat this program every week, till you decide to turn to other program or upper level. You will train 4 times weekly: 2 days training, 2 days resting, 2 days training and 1 day resting. That is very easy program and you have a lot of free time for your daily job.
First Day: Training about abdominal muscles, training about biceps and about shoulders.
Second Day: Training about legs and back
Third and Fourth Day: resting
Fifth Day: Training about abdominal muscles, training about biceps and triceps.
Sixth Day: Training about chest and about shoulders.
Seveth Day: resting
The program is very easy, and you should practise not more that 2-3 drills about every muscle group, as those we claimed about. That is very important to keep your health and body condition in good level and also develope your muscles. That program is very popular not only for newbies. It is very popular for people that want to work about their whole body. I will write to every single drill that yoiu can use for every muscle group in section "Fitness drills". I will try to illustrate everything so you will not need any instructions to realize your first fitness training.