We bring you a training program that has been designed to increase your muscle mass as much as possible within ten weeks. It is suitable for advanced exercisers regardless of gender.
During ten weeks, you will exercise each muscle part once a week. Mostly difficult basic exercises will be used, which form the skeleton of the four trainings that you complete every week.
He will start training his chest and triceps, and the next day he will focus on his back and biceps. Wednesday will be free and the next two days will belong to the shoulders and forearms, respectively. feet. Two days, ideal for many for a weekend, will serve for regeneration. Keep breaks between sets of minutes to two.
During your free days, you can do cardiovascular training, which is also important in volume training. But there is no need to exaggerate with him. We also recommend leaving one day off completely. During the plan, do not forget to eat enough calories, especially from protein and quality carbohydrates.
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Monday: Chest and triceps
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| Exercise | Series | Repetitions |
| Benchpress | 4 | 10, 8, 8, 6 |
| Presses with a large barbell on a sloping bench head up | 3 | 8, 8, 6 |
| Pressures with a large barbell on a sloping bench upside down | 3 | 8, 8, 6 |
| Spreading | 2 | 10 |
| Pullover with one arm | 2 | 8 |
| Removing the upper pulley (triceps extensions) | 4 | 10, 8, 8, 6 |
| Triceps cranks on parallel bars | 3 | 10 |
| Triceps cranks on the bench | 3 | 8 |
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Tuesday: Back and biceps
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| Exercise | Series | Repetitions |
| Zhyby | 2 | 8 |
| One-handed pull-outs in the forward bend | 3 | 8 |
| Lower pulley seats in sitting | 2 | 8 |
| Big barbell pulls in the forward bend | 2 | 8 |
| Removing the upper pulley | 3 | 10, 10, 8 |
| Biceps strokes with a large barbell | 3 | 8, 8, 6 |
| Strokes on Scott’s bench | 3 | 8, 8, 6 |
| Biceps strokes on a sloping bench | 2 | 12-14 |
| Concentrated biceps strokes | 2 | 10 |
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Thursday: Shoulders and forearms
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| Exercise | Series | Repetitions |
| Pressures on the machine | 3 | 10 |
| Leaning forward | 3 | 8-10 |
| Army pressures | 4 | 10 |
| Tightening with single arms | 2 | 10 |
| Shrug | 2 | 10 |
| Big dumbbell pulls to the chin | 2 | 10 |
| Bending the wrist with a tactile with a large barbell standing | 4 | 10 |
| Bending the wrist with a tactile with a large barbell in sitting | 4 | 10 |
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Friday: Feet
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| Exercise | Series | Repetitions |
| Squats | 5 | 10, 8, 8, 6, 4 |
| Pre – digging | 3 | 12 |
| Burying | 3 | 12 |
| Standing extensions | 4 | 12 |
| Protrusions in sitting | 2 | 12 |