The whole system is based on three main exercises: the first is the bench press, the second is squats and the third deadlift. The system is designed for the needs of a bodybuilder. A necessary condition for success - you need to give all the best for 150%. The course is designed for 6 weeks. 3 times a week, with a respite between sets of at least 1-2 minutes. Before starting a workout, you need to thoroughly warm up.
The first training day consists of the following exercises:
- Meetings (4 X 4)
- Leg Press (4 X 20-6)
- One leg extension (4 X 12)
- Leg Curl (4 X 15-8)
- Deadlift (4 X 15-8)
- Standing toes (3 X 12-15)
- Sitting on toes (3 X 12-15)
Exercises for the second day :
- Bench Press (4 X 12-6)
- Dumbbell Bench Press (3 X 12-15)
- Breeding hands with dumbbells lying (3 X 12)
- French bench press (3 X 8)
- Lifting the bar for biceps (4 X 8-15)
- Hammer (3 X 8-12)
Final third day :
- (here we choose two exercises from three):
- Deadlift (9 X 5-1)
- Inclined rod pull (3 X 10-15)
- Inclined dumbbell barbell (3 X 10-15)
- Thrust block behind the head with a wide grip (3 X 10-15)
- Bench with sitting chest (4 X 12-6)
- Breeding dumbbells in the parties (3 X 10-12)
- Dumbbell Dumbbell Breeding (3 X 10-12)