The ideal workout program in the gym Hall for men – a plan for the total transformation of the body

Build up strong, lean muscles and lose fat on your stomach and sides to achieve dramatic changes in their physical form in record time with this training program in gym for men and nutrition plan.

How much can you change your body in four weeks? Stronger, than you think if you have three things: a good system training, reasonable dietary rules and the right attitude, allowing you to follow them with concentration and purpose.

A proposed four-week plan was developed for mass gain so as to constantly test your body on strength and push it beyond the comfort zone and at the same time remove the stomach and sides. In this case, your body has no other way out, except to build new muscle mass and burn fat, fundamentally transforming your body. That is why every week programs contain their little tricks: these changes will “puzzle” your body, and make it change.

• Gym Workout Plan for Men
  • Plan
  • Powerful start
  • Grand finale
  • Steady progress
  • Have a rest
• Nutrition tips
  • Protein
  • Carbohydrates
  • Vegetables
  • Alcohol
• A set of exercises in the gym for men
• Block 1: Week 1
  • Monday Workout: Chest and Back
    • 1. Bench Press
    • 2. Vertical draft in an inclination
    • 3 . Breeding dumbbells lying on an incline bench
    • 4 . The pull of the upper block to the chest on a wide grip
    • 5 . One-handed bench press in crossover
    • 6. Pullover with a dumbbell
  • Wednesday Workout: Legs and abs
    • 1. Squat with a barbell on the back
    • 2. Romanian craving
    • 3. Leg extension in the simulator
    • 4. Leg curl in the simulator
    • 5. Twisting
    • 6. Plank
  • Friday Workout: Biceps and Triceps
    • 1. The thrust of the upper block to the widest reverse grip
    • 2. Dips
    • 3. Lifting Dumbbell Biceps
    • 4. Triceps extension of the arms with a dumbbell
    • 5. Flexion of the arms for biceps in the crossover
  • Saturday Workout: Shoulders and Arms
    • 1. Dumbbell bench press sitting up
    • 2. Mahi dumbbells through the sides sitting
    • 3. Vertical traction of the EZ-bar to the chin
    • 4. Raising the knees in the hang
    • 5. Weight twisting
    • 6. Reverse twisting
• Block 1: Week 2
  • Monday: Chest and Back
  • Wednesday: Legs and abs
  • Friday: Biceps and Triceps
  • Saturday: Shoulders and abs
• Block 2: Week 1
  • Workout 1: Chest and Back
    • 1. Bench press at an angle
    • 2. The pull of the upper block with a wide grip to the chest
    • 3. Dumbbell bench press
    • 4. Rowing pull sitting
    • 5. One-handed bench press in crossover
    • 6. Press straight down to the crossover
  • Workout 2: Legs and Shoulders
    • 1. Squats with a barbell on the back
    • 2. Army bench
    • 3. Leg extension in the simulator
    • 4. Lifting dumbbells through sitting sides
    • 5. Leg curl in the simulator
    • 6. Vertical traction of the EZ-bar to the chin
  • Workout 3: Chest and Triceps
    • 1. Bench Press
    • 2. Breeding dumbbells lying on an incline bench
    • 3. Dips
    • 4. Dumbbell bench press on an incline bench
    • 5. Triceps bench press in crossover
    • 6. Pushups
  • Workout 4: Back and Biceps
    • 1. Pullups
    • 2. The pull of the block with a wide grip to the chest on the latissimus dorsi backs
    • 4. Breeding dumbbells lying face down
    • 5. Lifting Dumbbell Biceps
    • 6. Arm curl with dumbbell “hammer”
• Block 2: week 2
  • Monday: Chest and Back
  • Wednesday: Legs and Shoulders
  • Friday: Chest and Triceps
  • Saturday: back and biceps

Gym Workout Plan for Men

It’s difficult to totally modify your body in four weeks, but perhaps. Start slowly, both in the gym and on kitchen, and soon these small steps will significantly transform your shirtless appearance.

1. Plan

The plan consists of two 2-week blocks. The first is designed for four workouts per week: chest and back; legs and abs; hands; shoulders and abs. The second also includes four training days, but other workouts: chest and back, legs and shoulders, chest and triceps, back and biceps.

2. Powerful start

The workouts of the first week of the first block are given below. Then in The tables show the workouts of the second week of the block. Follow up complexes in order, observing the number of approaches, repetitions, pace and specified rest periods so that the beginning of the plan is as efficient as possible.

Pace means the number of seconds to complete each phase of the exercise. On the example of a bench press, the first digit corresponds to the duration of the phase of lowering the weight, the second – a pause in the lower point of the amplitude, the third digit indicates the duration weight lifting and finally the fourth – pause at the top amplitudes.

Bench Press Example

Tempo 2010 means:

• 2 seconds lower weight
• 0 seconds rest at the lower point, that is, immediately return to starting position
• 1 second lift the weight up
• 0 seconds rest at the top point of the amplitude, that is, immediately lower the bar down

3. Grand finale

The significant difference between the second week of the block is that you You will work out your chest, back and arms twice a week. Such an increase in training volume shocking the body, forcing it build more muscle and burn excess fat so that you get bigger and slimmer at the same time.

4. Steady progress

Complexes consist of the same exercises in the same order for the first and second, third and fourth weeks. But the number approaches and repetitions changes so that your body works on the limit. This approach will accelerate the onset of positive changes in your physical condition.

5. Have a rest

Let’s be honest: the proposed four-week plan is very heavy, but otherwise you can’t change your body for the better in any way such a short time. This means that good nutrition and quality rest play a key role. Follow the instructions below the rules of nutrition to saturate your body with everything you need, and try to go to bed early every night.

Nutrition tips

For building lean muscle mass and gaining a flat stomach the food you eat is just as important as a good program workouts in the gym for men on the terrain. Adhere to these four rules to succeed.

Protein

If you eat little protein – white and red meat, fish and eggs – don’t be surprised that your muscles grow slower than you wanted would. Due to the lifting of heavy weights in the muscles are formed microscopic breaks, and it is the protein that heals these wounds and rebuilds stronger and bulk muscle tissue. Try to consume high-quality non-fat protein in portions of size minimum with a fist at each meal.

Carbohydrates

To transform your body, you do not need to completely refuse carbohydrates. On the contrary, a reasonable choice of sources carbohydrates will help you become larger, stronger and more prominent. Avoid sugars and reduce your intake of fast-digesting carbohydrates like white bread and pasta, deprived of the lion’s share of their nutritious substances and fiber. Instead, give preference slowly digestible carbohydrates such as sweet potato, brown rice and plenty nutritious and fiber-rich vegetables.

Vegetables

If you are unable to eat five servings of fruits and vegetables per day on the famous five-a-day system, you are losing a lot of vitamins, minerals and other essential nutrients capable of give you good health and a slender body. Consume more vegetables of different colors to provide the body with the necessary nutrients after hard training. In addition to this fiber will prolong satiety and stabilize sugar levels in blood, so you won’t be pulled for sweets.

Alcohol

For maximum results in four weeks you it is worth completely eliminating alcohol. It is full of unnecessary you calories, as well as excess booze will kill your desire hard exercise and eat right. The best option for you is to drink plain water, green tea and black coffee to maintain water balance and get antioxidants to help recover after the training.

A set of exercises in the gym for men

Block 1: Week 1

Monday Workout: Chest and Back

1. Bench Press

Approaches 3 Repeats 10 Pace 2010 Rest 60 sec.

Lie on a horizontal bench, grab the bar with a grip on shoulder width. Rest your feet on the floor and tighten your muscles. Lower bar until touching the chest, then force it to squeeze up.

2. Vertical draft in an inclination

Approaches 3 Repeats 10 Pace 2011 Rest 60 sec.

Stand straight with a straight grip at shoulder width. Lean forward from the hip, but the chest is should be raised, and the muscles of the core – tense. Pull the bar toward body, bending your arms at your elbows, linger at the top point and lower it.

3. Breeding dumbbells lying on an incline bench

Approaches 3 Repeats 10 Pace 2010 Rest 60 sec.

Lie on an incline bench with the head end up, holding two dumbbells with straight arms directly above the chest. Bend your elbows slightly then slowly lower your arms to the sides until you feel tension in the muscles of the chest. Contract pectoral muscles to return to the starting position.

4. The pull of the upper block to the chest on a wide grip

Approaches 3 Repeats 10 Pace 2011 Rest 60 sec.

Sit on the simulator, holding the handle with a straight grip wide shoulders. Keeping your chest raised and straining your abs, pull hilt down, bending your elbows. Hold at the bottom for a second and return to starting position.

5. One-handed bench press in crossover

Approaches 3 Repeats 10 Tempo 2 0 1 1 Rest 60 sec.

Stand with your back to the crossover with the D-handle in one hand. Direct chest up, tighten the press, and do a bench press with one hand forward, straightening the elbow. Go back and do all the reps, then change hands.

6. Pullover with a dumbbell

Approaches 3 Repeats 10 Tempo 4 0 1 0 Rest 60 sec.

Lie on a horizontal bench with your back pressed tightly to it and holding the dumbbell with both straight arms over the chest. Slow and in a controlled manner, lower the dumbbell behind your head in straight arms, then lift it up to the starting position.

Wednesday Workout: Legs and abs

1. Squat with a barbell on the back

Approaches 3 Repeats 10 Tempo 2 0 1 0 Rest 60 sec.

Stand straight with the bar on the back deltoid muscles. Raising your chest and straining the muscles of your entire body, bend your knees and lower yourself in the squat as low as possible while not allowing your knees tumble inward. Push yourself with your heels and climb up.

2. Romanian craving

Approaches 3 Repeats 10 Tempo 2 0 1 0 Rest 60 sec.

Stand straight with a straight grip on the bar. With directional up chest and pinched muscles of the cortex bend forward to the hip joint sliding by the bar along the front of the legs while Do not feel tension in the muscles of the back of the thighs. Climb up.

3. Leg extension in the simulator

Approaches 3 Repeats 10 Tempo 2 0 1 1 Rest 60 sec.

Sit on the simulator in the correct position in which soft cushion located at the lower part of the tibia in front. Tighten muscles of the upper body, and lift the feet, extending the legs. Hold on to the top point while holding the quadriceps, then return to starting position.

4. Leg curl in the simulator

Approaches 3 Repeats 10 Tempo 2 0 1 0 Rest 60 sec.

Sit on the simulator and take the correct starting position: the soft roller should touch the back of the bottom of your legs. Holding the muscles of the body in tension, lower the feet down, bending the legs. Hold on to the bottom point, contracting the back muscles thigh surface, and return to the starting position.

5. Twisting

Approaches 3 Repeats 10 Tempo 2 0 1 1 Rest 60 sec.

Lie on your back, bring your hands to your temples and bend your knees. Cut your upper abs muscles and tear your body off the floor, then twist by stretching the body towards the knees. Slow lower yourself to the floor, keeping the press energized all the time.

6. Plank

Approaches 3 Time 30 sec. Pace – Rest 60 sec.

Take a position with your elbows under your shoulders, connecting your feet, lifting the hips and holding the abs and buttocks so that the body forms a straight line from the head to the heels. Hold this position, don’t letting the hips sag.

Friday Workout: Biceps and Triceps

1. The thrust of the upper block to the widest reverse grip

Approaches 3 Repeats 10 Tempo 2 0 1 1 Rest 60 sec.

Sit on the simulator, holding the handle with the back grip on shoulder width. Lift your chest, tighten your abs and pull handle down due to bending of the elbows. Take a second pause in bottom point and return to the starting position.

2. Dips

Approaches 3 Repeats 6-10 Tempo 2 0 1 0 Rest 60 sec.

Stand on parallel bars with your arms straight and cross your feet at the back. Keeping your rib cage elevated and straining the press, bend your elbows to an angle of 90 degrees, dropping down. Push upward, returning to the starting position.

3. Lifting Dumbbell Biceps

Approaches 3 Repeats 10 Tempo 2 0 1 1 Rest 60 sec.

Stand straight, take dumbbells in each hand, arms turned palms forward. Press your elbows to your sides and lift the dumbbells to shoulders. Hold the biceps at the top, then lower the dumbbells in starting position.

4. Triceps extension of the arms with a dumbbell

Approaches 3 Repeats 10 Tempo 2 0 1 0 Rest 60 sec.

Stand straight, take dumbbells in each hand, holding them behind your head in straight arms. Making sure your elbows look clearly on the ceiling, lower the dumbbells behind your head, then straighten your arms, returning to the starting position.

5. Flexion of the arms for biceps in the crossover

Approaches 3 Repeats 10 Tempo 2 0 1 1 Rest 60 sec.

Face the crossover, attach a double to the top block rope handle and hold it with a reverse grip. Direct chest up, press your elbows to the body and bend your arms to the level shoulders. Pinch your biceps at the top and lower your arms.

6. Triceps extension in the crossover

Approaches 3 Repeats 10 Tempo 2 0 1 1 Rest 60 sec.

Facing the crossover, grab a double grip with a straight rope handle attached to the upper block. Raising chest cage and pressing your elbows to the body, make a bench, straightening your arms, then slowly return to the starting position.

Saturday Workout: Shoulders and Arms

1. Dumbbell bench press sitting up

Approaches 3 Repeats 10 Tempo 2 0 1 0 Rest 60 sec.

Sit on a vertical bench with dumbbells in each hand shoulder level. Keep your chest raised and your core muscles tightened and Squeeze the dumbbells vertically upward, straightening your arms. Slow lower the dumbbells to their original position.

2. Mahi dumbbells through the sides sitting

Approaches 3 Repeats 10 Tempo 2 0 1 0 Rest 60 sec.

Sit on a vertical bench for bench press, take in each hand on a small dumbbell and bend your elbows slightly. Direct chest up, hold the core and lift the dumbbells through the sides to shoulder level, starting from elbows, then slowly return to starting position.

3. Vertical traction of the EZ-bar to the chin

Approaches 3 Repeats 10 Tempo 2 0 1 1 Rest 60 sec.

Stand straight with a straight grip bar with an EZ bar. WITH with your chest and taut bark, lift the bar up to height of the chin, starting movement due to bending of the elbows. Hold at the top, then control the bar back to starting position.

4. Raising the knees in the hang

Approaches 3 Repeats 10 Tempo 1 1 1 1 Rest 60 sec.

Hang on the horizontal bar, holding it with a direct grip and straightening legs. Clamping the muscles of the cortex, buttocks and holding the feet together, pull your knees to your chest. Hold this position, then straighten your legs and return to the starting position.

5. Weight twisting

Approaches 3 Repeats 10 Tempo 2 0 1 1 Rest 60 sec.

Lie on a horizontal bench while holding a dumbbell in front of your chest or damn it with bent arms, bend your knees. Tighten upper press and tear off the torso from the bench, then twist the upper part of the body, approaching the body to the knees. Slow get down.

6. Reverse twisting

Approaches 3 Repeats 10 Tempo 2 0 1 1 Rest 60 sec.

Lie on the floor on your back, arms extended along the body and legs bent in knees. Tighten the whole press and due to the work of its lower part pull your knees to your chest, then tear your pelvis off the floor. Go back to starting position.

Block 1: Week 2

Continue building lean muscle mass and dropping fat from belly, doing even harder.

With four weeks of training 1 behind you, you can already start Feel a little stronger, lighter and more mobile. That is why Now we are going to raise bets to speed up your positive progress.

Four workouts of the second week are similar to those of the first. Therein in the same way you will work out the chest and triceps; legs and abs; arms and then shoulders and abs. But for greater efficiency in The program made two major changes. First you will additionally perform one additional approach of the first and second exercises of each complex. Also in the last four exercises Each workout, the number of repetitions increases to 12.

What for? Because now you know how to perform these exercises right so increasing the load on the muscles will force your body build muscle and burn fat even more intensively. Do not lose concentration and follow proper technique on throughout all four workouts to get the fastest results.

Monday: Chest and Back

Exercises	The approaches	Repetitions	Pace	Recreation
1. Bench Press	4	10	2 0 1 0	60 sec
2. Vertical draft in an inclination	4	10	2 0 1 1	60 sec
3. Breeding dumbbells lying on an incline bench head up	3	12	2 0 1 0	60 sec
4. Thrust block down to the widest	3	12	2 0 1 1	60 sec
5. One-handed bench press in crossover	3	12	2 0 1 1	60 sec
6. Pullover with a dumbbell	3	12	2 0 1 0	60 sec

Wednesday: Legs and abs

Exercises	The approaches	Repetitions	Pace	Recreation
1. Squats	4	10	2 0 1 0	60 sec
2. Romanian craving	4	10	2 0 1 0	60 sec
3. Leg extension in the simulator	3	12	2 0 1 1	60 sec
4. Leg curl in the simulator	3	12	2 0 1 1	60 sec
5. Crunch	3	12	2 0 1 1	60 sec
6. Plank	3	45 sec	–	60 sec

Friday: Biceps and Triceps

Exercises	The approaches	Repetitions	Pace	Recreation
1. Vertical thrust down to the widest reverse grip	4	10	2 0 1 1	60 sec
2. Dips	4	6-10	2 0 1 0	60 sec
3. Lifting Dumbbell Biceps	3	12	2 0 1 1	60 sec
4. Triceps extension of the arms with a dumbbell	3	12	2 0 1 0	60 sec
5. Hammer curl biceps in crossover	3	12	2 0 1 1	60 sec
6. Extending your arms to triceps in a crossover	3	12	2 0 1 1	60 sec

Saturday: Shoulders and abs

Exercises	The approaches	Repetitions	Pace	Recreation
1. Sitting dumbbell bench press	4	10	2 0 1 0	60 sec
2. Lifting dumbbells through sitting sides	4	10	2 0 1 1	60 sec
3. Vertical thrust of the EZ-bar	3	12	2 0 1 1	60 sec
4. Raising the knees in the hang	3	12	2 0 1 1	60 sec
5. Weighted Crunches	3	12	2 0 1 1	60 sec
6. Inverted crunches	3	12	2 0 1 1	60 sec

Block 2: Week 1

Workout 1: Chest and Back

1. Bench press at an angle

Approaches 4 Repeats 10 Tempo 3 0 1 0 Rest 60 sec.

Lie on an inclined bench, take the bar with a direct grip. Hold it down feet to the floor and tighten your muscles. Lower the bar until you touch your chest, then jerk it up.

2. The pull of the upper block with a wide grip to the chest

Approaches 4 Repeats 10 Tempo 3 0 1 0 Rest 60 sec.

Sit on the simulator, holding the handle with a wide grip, twice wider than shoulders. Pointing your chest up and holding the abdominal muscles, pull handle down due to bending of the elbows. Hold on to the lowest point on second and go back up.

3. Dumbbell bench press

Approaches 4 Repeats 10 Tempo 3 0 1 0 Rest 60 sec.

Lie on a bench, take dumbbells in each hand and hold them at chest level. Rest your feet on the floor and tighten your muscles. Squeeze dumbbells vertically upward, straightening arms, then controlled lower them down.

4. Rowing pull sitting

Approaches 4 Repeats 10 Pace 3 0 1 1 Rest 60 sec.

Sit in the simulator, holding the double handle with both hands. Keeping your chest raised, pull your arms to your torso. movement from the elbows. Hold in the up position and return to starting position.

5. One-handed bench press in crossover

Approaches 4 Repeats 10 Pace 3 0 1 1 Rest 60 sec.

Stand with your back to the crossover with one hand holding the D-handle. Point your chest up, squeeze the muscles of the core and bench press straighten your hand. Return to starting position and repeat until end of approach, then change hands.

6. Press straight down to the crossover

Approaches 4 Repeats 10 Tempo 3 0 1 0 Rest 60 sec.

Face the crossover with both hands in a straight line handle. Maintaining a raised chest position, pull stick down to the hips along a slightly arched path, make pause at the bottom, then return to the starting position.

Workout 2: Legs and Shoulders

1. Squats with a barbell on the back

Approaches 4 Repeats 10 Tempo 3 0 1 0 Rest 60 sec.

Stand straight with the bar on the back of the deltoid the muscles. Lift your chest, tighten your whole body and bend your knees, crouching as low as possible, while knees should not fall over inside. Push off your heels to climb up.

2. Army bench

Approaches 4 Repeats 10 Tempo 3 0 1 0 Rest 60 sec.

Stand straight with the bar in front of the chest with a straight grip. WITH with a raised chest and pinched muscles of the cortex, squeeze the bar up above your head, straightening your arms. Lower the bar in control down, returning to the starting position.

3. Leg extension in the simulator

Approaches 4 Repeats 10 Pace 3 0 1 1 Rest 60 sec.

Sit on the simulator in the correct position: the roller is below the front of the legs. Tighten your upper body and lift feet, unbending knees. Pause at the top, activating quadriceps, and lower your legs to the starting position.

4. Lifting dumbbells through sitting sides

Approaches 4 Repeats 10 Pace 3 0 1 1 Rest 60 sec.

Sit on a vertical bench with both hands on a dumbbell slightly bent elbows. Point your chest up core and lift the dumbbells through the sides to shoulder height starting movement with elbows. Then slowly return to the starting position.

5. Leg curl in the simulator

Approaches 4 Repeats 10 Pace 3 0 1 1 Rest 60 sec.

Sit on the simulator, taking the correct starting position, with which soft cushion is located at the bottom of the tibia behind. Keep your torso muscles tight and lower your feet down. bending your knees. Pause at the lowest point with your back muscles thighs and return to starting position.

6. Vertical traction of the EZ-bar to the chin

Approaches 4 Repeats 10 Pace 3 0 1 1 Rest 60 sec.

Get straight, grab the bar with the EZ bar straight grip. Lift the chest, tighten the core, and pull the barbell to the chin, bending your elbows. Hold on to the high point, and controlled lower the bar to its original position.

Workout 3: Chest and Triceps

1. Bench Press

Approaches 4 Repeats 10 Tempo 3 0 1 0 Rest 60 sec.

Lie on a horizontal bench, holding the bar with a grip on shoulder width. Press your feet to the floor and tighten your muscles. Lower neck until touching the chest, and jerk it up.

2. Breeding dumbbells lying on an incline bench

Approaches 3 Repeats 10 Tempo 2 0 1 0 Rest 60 sec.

Lie on an incline bench with two dumbbells on straight arms clearly above the chest. Bend your elbows slightly and slowly spread them apart, until a feeling of tension in the muscles breasts. Return to starting position by contracting the pectoral muscles.

3. Dips

Approaches 4 Repeats 6-10 Pace 3 0 1 0 Rest 60 sec.

Take a starting position on parallel bars, straightening hands and having crossed feet behind. Raise your chest tighten your abs and go down, bending your elbows to a straight angle. Push your hands up, returning to the original position.

4. Dumbbell bench press on an incline bench

Approaches 4 Repeats 10 Tempo 3 0 1 0 Rest 60 sec.

Lie on an incline bench with dumbbells in both hands at a level chest with outstretched palms. Rest your feet on the floor and tighten your muscles. Squeeze the dumbbells vertically up, straightening your arms, and control them down.

5. Triceps bench press in crossover

Approaches 4 Repeats 10 Tempo 3 0 1 0 Rest 60 sec.

Face the crossover and grab the double rope handle fixed on the top block, direct grip. Raise your chest and press your elbows to your sides, press with your hands down, extending your elbows, then slowly return to the starting position.

6. Pushups

Approaches 4 Repeats 10-15 Tempo 3 0 1 0 Rest 60 sec.

Standing flat: put your hands on the floor, shoulders and elbows are on the same line, feet together. Grip your core muscles and bring your chest closer to the floor by bending your elbows. Jerk push your hands off the floor, returning to its original position.

Workout 4: Back and Biceps

1. Pullups

Approaches 4 Repeats 6-10 Pace 3 0 1 1 Rest 60 sec.

Hang on the horizontal bar with a reverse grip, arms shoulder-width apart. Grasp the muscles of the abs and buttocks and, with the rib cage up, pull your torso up until the chin reaches crossbars. Hold this position, then slowly return to the starting position.

2. The pull of the block with a wide grip to the chest on the latissimus dorsi backs

Approaches 4 Repeats 10 Pace 3 0 1 1 Rest 60 sec.

Take the starting position on the simulator by holding the handle direct grip shoulder width apart. Pointing the rib cage up and tensing the abdominal muscles, pull your arms towards you due to flexion elbows. Hold at the low point for a second and return to starting position.

3. Dumbbell Deadlift

Approaches 4 Repeats 10 Pace 3 0 1 1 Rest 60 sec.

Lie on your stomach on an inclined bench with your head upside down dumbbells in both hands. Pulling the chest to the bench, pull dumbbells upward, starting with bending the elbows. Lock at the top, and lower the dumbbells down, returning to the starting position.

4. Breeding dumbbells lying face down

Approaches 4 Repeats 10 Pace 3 0 1 1 Rest 60 sec.

Lie on your stomach on an inclined bench, taking in each hand a light dumbbells. Press your chest against the bench and lift the dumbbells to the sides, starting movement from the elbows. Pause in the up position and lower the dumbbells to the starting position.

5. Lifting Dumbbell Biceps

Approaches 4 Repeats 10 Pace 3 0 1 1 Rest 60 sec.

Stand straight with dumbbells in each hand forward palms. Pressing your elbows to the body, lift the dumbbells to shoulder level. Pinch your biceps at the top, then lower dumbbells in the starting position.

6. Arm curl with dumbbell “hammer”

Approaches 4 Repeats 10 Pace 3 0 1 1 Rest 60 sec.

Stand straight, dumbbells in both hands, palms turned towards each other to a friend. Press your elbows firmly against your sides and raise your arms to your shoulders. In the upper position, tighten your biceps, then, straightening your arms, return to starting position.

Block 2: week 2

As you noticed in the first week of the second block of this plan, in program some new movements were introduced to create stress load the muscles to maintain their constant growth. These approaches, repetitions and pace have also been adjusted so that each approach of each workout is a little more stress on the nervous system and muscles. This means that the second block of the plan is psychologically and physically more difficult, but focus and try your best approach to the best of their abilities. And you will be amazed at what You can achieve results in increasing power indicators, muscle gain and improved body relief.

Last week’s workouts are tabulated below, and, although they consist of the same exercises in the same order as and in the first week of the block, here again the approaches and repetition. This means that when you enter the hall you will be times to give your muscles a new stress load, to which they do not used because it is the only way to keep progress your results.

Monday: Chest and Back

Exercise	The approaches	Repetitions	Pace	Recreation
1 Bench Press	5	10	3010	60s
2 Thrust upper block wide grip	5	10	3011	60s
3 Dumbbell Bench Press	4	12	3010	60s
4 Traction of the lower block to the belt of lights	4	12	3011	60s
5 One-handed crossover press	4	12	3011	60s
6 Press straight down to the crossover	4	12	3011	60s

Wednesday: Legs and Shoulders

Exercise	The approaches	Repetitions	Pace	Recreation
1 Squats	5	10	3010	60s
2 bench press	5	10	3010	60s
3 sitting leg extensions	4	12	3011	60s
4 Mahi dumbbells to hand	4	12	3011	60s
5 Leg curl	4	12	3011	60s
6 EZ-bar chin pull	4	12	3011	60s

Friday: Chest and Triceps

Exercise	The approaches	Repetitions	Pace	Recreation
1 bench press	5	10	3010	60s
2 Dumbbell layout at an angle	5	10	3011	60s
3 Triceps Pushups	4	8-12	3010	60s
4 Dumbbell bench press with parallel grip	4	12	3010	60s
5 Triceps extension in the upper block	4	12	3011	60s
6 Pushups	4	12-15	3010	60s

Saturday: back and biceps

Exercise	The approaches	Repetitions	Pace	Recreation
1 Biceps Pullups	5	06. oct	3011	60s
2 Thrust upper block wide grip	5	10	3011	60s
3 Dumbbell pull parallel grip lying on a bench	4	12	3011	60s
4 Mahi dumbbells to the sides at an angle	4	12	3011	60s
5 Biceps Arm Curls	4	12	3011	60s
6 Hammer grip curls	4	12	3011	60s

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