Mike Francos program.

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):
  1. Deadlift (9 X 5-1)
  2. Inclined rod pull (3 X 10-15)
  3. 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)