Are you tired of feeling not comfortable in your body? Want to did your friends, relatives and neighbors envy you? Want to know how pump up for a month? We offer an excellent training program for 1 month.
We offer an excellent four-week plan, which is certainly help build muscle. Exercising your press four times a week, and performing the proposed exercises, you will get cubes press for a month.
Remember, fast muscle building does not require too much a lot of. Speed up your results with our truly effective 30-day workout plan, and note the difference after month.
- How to build relief muscles in 30 days: The best training plan
- 30 day training plan to get amazing results
- Day 1
- Day 2
- Day 3
- Day 4
How to build relief muscles in 30 days: The best training plan
What is the best way to get relief in 4 weeks? Some people prefer to go to the gym while others start training at home without using balance. Anyway, there are a number of failures that they overcome.
Many, when trying to get relief, usually add tons cardio workouts and over-trim their calories. They lose patience when they feel exhaustion and start from scratch.
If you do not want to make the same mistakes, you must follow our plan. We will not let you fall into a series of failures.
Here’s what we recommend:
- Plan a 4-week training plan. Get started Performing exercise plan 4 days a week.
- Start with 2,000 calories; 40% carbohydrates, 40% protein, 20% fats.
- Track your progress. Take a picture of yourself and weigh yourself.
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Important: When it comes to training, planning is very important. Let everyone know that this is your time for training, and you you must complete the exercises without a break. The main thing is discipline and hard work.
To get relief in 4 weeks, start using the plan, presented below. We propose to divide the training program into 4 separate workouts that focus on 3 core areas of your muscles:
- lower press;
- top press;
- oblique muscles of the abdomen.
Perform each workout once a week. Since there are 4 workouts, you will do the exercises 4 times a week. After 30 days of our training plan for relief, your body will become like on the body of a professional bodybuilder. And here is the plan!
30 day training plan to get amazing results
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Before you start working on a plan, you need to know what it is. intense training. However, one who is willing to work hard in within a month will achieve amazing results. If you are new You can increase the time for relaxation and ignore the supersets. Not forget about nutrition, which should be an important part workout.
Suitable supplements can help speed up the process. relief. Learn more about muscle growth and relief supplements. For increase abdominal muscles include milk protein in your diet serum enriched with vitamins, minerals and protein.
Day 1
- Hips – 2 sets of 15 repetitions.
When doing this exercise, be sure to raise your hips. as high as you can. For good results, look for perfect shape in exercise.
- Scissors – two sets of fifteen repetitions, 30 seconds of rest.
- “Janitors” with a bar – 2 sets of 15 reps, 1 minute rest.
Lie on the floor while holding the barbell. Raise your legs to the right side relative to the bar, and then to the left.
- Bench press – 2 sets of ten reps, 1 a minute of rest.
Lie on your back. Starting position: lift the barbell and hold over you. Then, inhale and lower the barbell, in a controlled manner. When moving the bar, focus on pectoral muscles.
The barbell and flat bench are the only equipment that necessary for bench press
- Bench press with narrow grip – 2 sets of 10 reps, 1 minute rest.
When doing this exercise, keep your elbows closer to torso.
- Extending your arms to triceps with a rope – two sets ten repetitions each.
Initial position: Grasp both ends of the rope. Hold the body stationary while holding the rope, and slowly return it to its original position.
- Cotton push-ups – 3 sets of 12 reps, 30 seconds of rest.
Recommendation: If you do not want to lower your result, do not cheat when doing exercises. The faster you do this great workout, the sooner you burn fat and get the relief.
Day 2
- Plank– 2 sets of 1 minute 30 seconds.
Exercise should be performed with the hips raised so so that the whole body from heels to the head is on one lines. This position should be held for at least 30 seconds.
- Side bar – 2 sets of 1 minute 30 seconds, 1 minute of rest.
The side bar must be held to the set amount time.
- Cyclic Russian twist – 2 sets of 20 reps, 1 minute rest.
The exercise should be performed by lifting the right leg to the chest, in while the left leg is parallel to the floor. After that it is necessary turn the body to the right side. Then pause and return the body to previous position.
- Squat – 3 sets of 10 reps, 1 minute recreation.
5. Deadlift – 3 sets of 10 repetitions.
Important: When performing deadlift, the main thing is to hold your head, tilted a little back. This does not mean looking at the ceiling. it means that the chest should be directed forward.
6.Жим икр– 3sets of 10 repetitions, 1 minute of rest. 
This exercise is especially good for those who have an initial level of experience in exercises and physical fitness.
Day 3
- Knee lift on the machine with an emphasis for elbows and backs – 2 sets of 15 repetitions.
When doing the exercise, make sure that your back is near machine tool. The elbows on the handle should be directly under the shoulders. Slow raise your knees so that they are parallel to the floor and then slowly lower to the starting position.
- Kneeling – 2 sets of 20 repetitions.
When doing this exercise, try not to delay breath. Keep your body tense, but breathe all the time.
- 360˚ legs rotation – 2 sets of 15 reps, 1 minute rest.
- Pull-up – 3 sets of 10 reps, 1 a minute of rest.
To increase the difficulty of the exercise, keep your torso level, as much as possible. Remember in this exercise you must move only your hands.
- Dumbbell thrust – 3 sets of 10 reps, 1 minute of rest.
When doing the exercise, try to keep your head straight.
- 21 ’- 3 sets of 1 repeat, 1 minute recreation
Do not let your hands go above 90˚ in the first two options. Not rest between each set for 7.
What is the fastest way to achieve embossed press blocks? Interesting? Find out here.
Day 4
- Throwing a medical ball – 2 sets of 15 repetitions.
For exercise, you need to put your feet shoulder width apart. Lift the ball above your head and throw it so that it touches the floor, as much as possible.
The medical ball should be as far away from the body as possible.
- Lateral throws of a medical ball – 2 sets 15 reps each.
Take the medical ball and hold it with straight arms in front of breastfeeding. Perform the exercise by turning the body against the wall and throwing the ball with maximum power. Then you should catch the ball and quickly repeat the exercise.
- The rotation of the torso with the medball is standing 15 reps, 1 minute of rest.
To do this exercise, stand steady, hold the ball with two hands in front of you. Looking at the fitness ball, turn the body to the right as far as you can. Continuing to look at the ball, turn your case to the left.
Army bench press – 3 sets of 10 reps, 1 minute rest.
Before starting an army bench press, make sure that both hands are slightly in front of the bar. Take the barbell and lift to the chest and then over the head and slowly lower into the original position.
- Lifting the bar in front of you – 3 sets of 10 repetitions.
Stand straight. Keep the bar in front of you at hips, with hands down. Lift the bar up, hold on second and slowly lower to the starting position.
| Idea To Maintain the required shape, you need to stand with your back to the wall. If you feel that you lean back when lifting the bar, you should reduce weight. |
- Side dumbbell lifts – 3 sets of 10 reps, 1 minute rest.
Buy a pair of dumbbells. Keep your shoulders back. While doing exercises, dumbbells need to be lifted to the height of the shoulders. Follow up slow. Stop at the top of the movement and then slowly lower a couple of dumbbells.
See more: the best training program for getting relief muscles?
A training plan like this will provide you with a visible four weeks result. For more motivation, you can train with friends. Achieve super results for month. Remember, your body deserves to look it’s better.
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