Week 1, Day 1 (upper body) Exercise Approaches Repetition Wide grip pull-ups 3 to failure Bench press lying on a horizontal bench38 Standing barbell press38 Shrugs with a barbell38 French bench press38 Hammer Style Hand Curls 38 Week 1, Day 2 (Lower Body) Exercise Approaches Repetition Barbell Squats38 Deadlift on straight legs38 Lifting socks in the simulator sitting38 Twisting lying (with weights on the chest) 38 Pulling the knees to the chest (the cuff of the lower block is attached to the feet) 38 Week 1, Day 3 (upper body) Exercise Approaches Repetition Thrust of the upper block to the chest38 Bench press lying on an inclined bench38 Arnold Press38 Dumbbell Shrugs38 French bench press with one heavy dumbbell38 Bending arms with dumbbells on an incline bench38 Week 1, Day 4 (Lower Body) Exercise Approaches Repetition Leg Press38 Lunges with dumbbells38 Standing toe socks38 Raising the knees in the hanging on the horizontal bar (a stuffed ball is clamped between the knees) 38 Lifting half-bent legs lying38 A cycle of high-frequency training; Workouts for the whole body 3 times a week; the number of repetitions varies from session to session. Scheme of approaches and Viagra 100mg Week 1: Workout A – 2 sets of 6 reps, Workout B – 2 x 10, Workout C – 2 x 12 Week 2: Workout A – 2 sets of 10 reps, Workout B – 2 x 12, Workout C – 2 x 6 Week 3: Workout A – 2 sets of 12 reps, Workout B – 2 x 6, Workout C – 2 x 10 Week 4: Workout A – 2 sets of 6 reps, Workout B – 2 x 10, Workout C – 2 x 12 Weight weights: 2 sets of 6 reps – 85 of the one-time maximum, rest between sets – 90 seconds 2 sets of 10 reps – 75 of the wp blog bodybuilding one-time maximum, rest between sets – 60 seconds 2 sets of 12 reps – 65 of the one-time maximum, rest between sets – 30 seconds Week 1: Workout A Exercise Approaches Repetition Barbell Squats26 Deadlift on straight legs26 Lifting socks on a simulator sitting26 Lower link rod 26 Dumbbell bench press on an incline bench26 Sitting Dumbbell Bench26 Dumbbell Shrugs26 French bench press with one heavy dumbbell26 Bending arms with a barbell26 Week 1: Workout B Exercise Approaches Repetition Leg Press210 Leg curl while lying down 210 Lifting socks on the simulator sitting210 Tilt Dumbbell Dumbbell 210 Dumbbell bench press on an incline bench210 Standing barbell press210 Dumbbell Shrugs210 Triceps bench press on top block 210 Hammer-style curls with dumbbells 210 Week 1: Workout C Exercise Approaches Repetition Dumbbell Lunges212 Walking on a bench with dumbbells212 Inclined rod weak erection 212 Bench press lying on a horizontal bench212 Arnold Press212 Slope Dumbbell Arm Slope212 Chin barbell pull212 French bench press212 Scott’s Bench Arm Curl212 If you have questions about this training program, ask in the comments.
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