The best training program for muscle relief for men

Even if you only have a couple of weeks, these workouts will help make your muscles bumpy and broad shoulders, powerful breasts and big arms.

If you have already made plans for the summer, but remembered that you forgot build dry, strong muscle mass, do not worry: our summer express relief training program will help you increase volumes of chest, shoulders and arms in the gym, simultaneously getting rid of belly fat so you can cut through the beach with a slender, more embossed V-shaped figure.

In an ideal world, it would take at least 4 weeks before you You would see clear differences in how you look without a T-shirt. But any effort you make is bound to bear fruit.

Even if you have only 1-2 weeks left, suggested below complexes of exercises will allow you to make the body embossed, pump up broad shoulders, massive chest and large arms, subject to proper diet.

Engage in this bodybuilding training program simple: follow them one by one, keep order exercises, the number of sets, reps and rest time. This the program can be adapted for girls to work out muscles for topography, if you choose the right working weight. This three-day muscle drying split for rocking is designed, to get rid of excess fat and give relief to all muscle groups body for 4-6 weeks, and with diet and high intensity workouts are even faster as described above.

• How to quickly make muscles bump
  • How many repetitions do on relief?
  • Workout 1: Chest
  • Workout 2: Back and Shoulders
  • Workout 3: Hands
• Relief training program for men
  • Workout 1: Chest
    • 1A Bench Press
    • 1B Pullover with a dumbbell
    • 2A Dumbbell bench press with a narrow parallel grip on an incline bench
    • 2B Breeding of dumbbells lying at an angle up
    • 3A Crossover Hands
    • 3B Crossover on the block
  • Workout 2: Back and Shoulders
    • 1A vertical thrust
    • 1B Rowing
    • 2B Army Dumbbell Press
    • 2B Mahi dumbbells to the side
    • 3A Draft of the upper block with straight arms
    • 3B Block pull to face
  • Workout 3: Biceps and Triceps
    • 1A narrow grip bench press
    • 1B Vertical thrust reverse grip
    • 2A French bench press EZ-bar standing
    • 2B Lifting the EZ-bar for biceps
    • 3A Press the block down to triceps
    • 3B Hammer bends with a rope on the lower block

How to quickly make muscles bump

For best results, you need to swing every other day, then leave 24 hours of rest between workouts to give the muscles opportunity to recover. Also add high intensity interval training (if you feel a surge of energy) for maximize the fat burning potential of your body.

How many repetitions do on relief?

To achieve a fat burning effect from exercise It is recommended to do 12 to 20 repetitions in one approach. But in this complex has a range from 8 to 12 with a break for rest until 1 minutes This is done specifically to preserve and even add muscle mass.

Workout 1: Chest

All three training complexes consist of six exercises, broken into three supersets. Do all repetitions of exercise 1A, then rest for 30 seconds and complete all repetitions of exercise 1B, and rest for 60 seconds. Do the indicated number of approaches. Continue in the same spirit. During the training, the number of approaches in the supernet will decrease, and the number of repetitions – increase to strain the muscles even more.

Workout 2: Back and Shoulders

After the superset on the chest, the complex of exercises No. 2 will work your back and shoulders to build up your upper hulls and wings of the back. Thanks to this workout, your upper body will become wider, creating the appearance of a more athletic figure, and the waist will seem even narrower.

Workout 3: Hands

This complex will increase your arms while working out your biceps and triceps antagonistic supernets (in which two exercises opposite muscle groups are used alternately). This gives many benefits, including accelerated recovery non-working muscles (so you can more intensively perform next approach) and strengthen pumping.

Relief training program for men

This weekly program is built on the principle of split, i.e. only one muscle group sways in one day, which will allow you work out your workout and recover completely to next.

Workout 1: Chest

This set of exercises is aimed at working out both the upper and lower and middle bundle of pectoral muscles – and also load your shoulders and triceps – so you can start building more massive, wide and embossed chest.

1A Bench Press

5 sets of 8 reps Rest 30 sec.

Benefit: Exercises your chest, shoulders and triceps.

Technique: Lie on a horizontal bench, taking in each hand on a dumbbell, and resting his feet on the floor. Squeeze the weight straight up, straightening your arms, then return to the original position.

1B Pullover with a dumbbell

Approaches 5 Reps 8 Rest 60 sec.

Benefit: Reveals chest, fully stretching the pectoral muscles at the lower point of the amplitude at each repetition.

Technique: Lie on a horizontal bench, resting her head on her and pressing her feet to the floor. Hold dumbbell two hands over the chest, then lower it behind the head. With an effort, return dumbbell to the starting position from behind the head, and take the initial position.

2A Dumbbell bench press with a narrow parallel grip on an incline bench

Approaches 4 Reps 10 Rest 30 sec.

Use: Bench press on an incline bench focuses on the upper pectoral muscles.

Technique: Lie on an incline bench while holding in each arm with a dumbbell near the shoulders, push the chest up and tightly push your feet to the floor. Squeeze the weight vertically up until the elbows not fully bent, and return to the starting position.

2B Breeding of dumbbells lying at an angle up

Approaches 4 Reps 10 Rest 60 sec.

Benefit: Isolates the pectoral muscles, forcing them do all the work.

Technique: Lie on an incline bench with dumbbells in each hand. Straighten your arms, palms looking at each other. Slightly bending your elbows, lower the dumbbells to the sides, then tighten the muscles chest to return to the starting position.

3A Crossover Hands

Approaches 3 Reps 12 Rest 30 sec.

Benefit: It works out the middle portion of nursing muscles and front of the shoulders.

Technique: Stand in the center of the simulator frame, holding a D-shaped handle in each hand. Keeping your hands a little bent, and chest – raised up, slowly lower your arms over arcuate trajectory, bringing them in front of the chest. Do the opposite traffic.

3B Crossover on the block

Approaches 3 Repeats 12 Rest 60 sec.

Benefit: Also loads the middle part of the chest, making your pectoral muscles more prominent.

Technique: The same as with the reduction of hands in crossover, but hands need to be lowered lower to connect at the level of the upper thighs. Try your best Stretch your arms at the top of the amplitude.

Workout 2: Back and Shoulders

The first superset will work out the upper and middle parts of your back, to make it wider. The following are two shoulder exercises, whose task is to increase the volume of all parts of the shoulder muscles, before how do you get tired muscles with two often underestimated exercises.

1A vertical thrust

Approaches 5 Reps 8 Rest 30 sec.

Benefit: Involves the latissimus muscles, making the back is wider so that the waist appears narrower.

Technique: Grasp the handle with a wide straight grip. Connect the shoulder blades, push the chest up and pull the handle down to the level of the chin. Return to original position.

1B Rowing

Approaches 5 Reps 8 Rest 60 sec.

Use: The simulator provides the correct technique of doing the exercise, so take more weights, watch your technique and focus on powerful cuts muscles of the upper back with each repetition.

Technique: Squeeze the handle with both hands, palms deployed to each other. Keeping your back straight, pull the handle to yourself, starting with elbows. Return to original position.

2B Army Dumbbell Press

Approaches 4 Reps 10 Rest 30 sec.

Benefit: Allows you to work out the muscles of each shoulder separately, you can squeeze the weight at full amplitude movement. Perform each repetition slowly and under control.

Technique: Stand straight with each hand holding dumbbells at shoulder level, palms forward. Squeeze Dumbbells vertically up until the arms are fully extended, and return to starting position.

2B Mahi dumbbells to the side

Approaches 4 Reps 10 Rest 60 sec.

Benefit: Loads mid deltas, increasing body width.

Technique: Stand straight with dumbbells in both hands. Lift the weight up through the sides, starting with elbows. Lower your arms in a controlled manner.

3A Draft of the upper block with straight arms

Approaches 3 Reps 12 Rest 30 sec.

Benefit: You will be working on it again latissimus and front of the shoulders but don’t take too big weight: strict adherence to technology is a prerequisite prevent injury.

Technique: Grasp the straight handle straight grip with straightened hands. Push your chest up and pull the handle down along a slightly rounded path along towards the front of the thighs and slowly return to starting position.

3B Block pull to face

Approaches 3 Repeats 12 Rest 60 sec.

Benefit: This exercise often activates ignored back deltas, and adding volume to them helps create the desired figure of an inverted triangle.

Technique: Stand straight and take a double a rope handle attached to the upper block with straight arms. Lift the chest up, pull the ends of the handle to the face with both sides, then return to the starting position.

Related Articles:

Weight Loss Workout Program

The perfect set of exercises for the pectoral muscles: build massive breasts in 8 weeks.

Hand training for a month, with which you can pump biceps and triceps in 30 days.

Workout 3: Biceps and Triceps

This set of exercises alternates between your biceps and triceps, which allows you to build arm muscles with time and provides effective recovery between exercises to you could give all your best in every approach for maximum muscle gain.

1A narrow grip bench press

Approaches 5 Reps 8 Rest 30 sec.

Benefit: A narrow grip shifts the load from the chest muscles for triceps.

Technique: Lie down, taking the bar with a grip wide shoulders. Lower the barbell to your chest, then squeeze the weight back up.

1B Vertical thrust reverse grip

Approaches 5 Reps 8 Rest 60 sec.

Benefit: Using this grip working out biceps more intensely than with a direct grip.

Technique: Grip the handle with a reverse grip shoulder width apart. Connect the shoulder blades, push the chest up and pull the handle down in front of you until you reach the top parts of the chest. Return to starting position.

2A French bench press EZ-bar standing

Approaches 4 Reps 10 Rest 30 sec.

Benefit: Isolates triceps and works on them. full amplitude of motion. Do not sacrifice the right technique for the sake of large weights.

Technique: Stand straight with your EZ bar straight arms above your head shoulder width apart. Lower the barbell behind your head, then straighten your arms, returning to the starting position.

2B Lifting the EZ-bar for biceps

Approaches 4 Reps 10 Rest 60 sec.

Benefit: Intensively works out biceps without extra strain on the wrists.

Technique: Stand straight, grab an EZ fingerboard back grip shoulder width apart. Raise the bar up to level shoulders, hold back, then control the bar down to starting position. Pinch the biceps at the top and stretch triceps down at each repetition.

3A Press the block down to triceps

Approaches 3 Reps 12 Rest 30 sec.

Benefit: The unit helps maintain tension in triceps when moving both down and up at each repetition, so that the muscles remain contracted all the time.

Technique: Face the block trainer, holding the double rope handle with both hands so that the palms looked at each other. Press your elbows to your sides and pull the handle down to the full extension of the arms, and return to the initial position.

3B Hammer bends with a rope on the lower block

Approaches 3 Repeats 12 Rest 60 sec.

Benefit: Constant tension of the block provides enhanced study of biceps.

Technique: Grasp the ends of the double cable car hand grip, in which the palms are turned towards each other. Keeping your elbows pressed to your sides, bend your arms to shoulder height. Hold the biceps and return to the starting position.

Interesting topic:

1. How to build relief muscles in 1 month: Great plan workouts to get a sculpted body in 30 days
2. The best crossfit workout programs at home
3. How to increase working weight in deadlift – program strength training for 8 weeks
4. The ideal gym workout program for men – plan of total body transformation