How to make muscle relief. An effective set of exercises to work out the relief Work on muscle relief

Good day. The topic of today's article is to dispel myths about how to make muscle relief.

First of all, the amount of subcutaneous fat affects the relief of muscles, and only then the shape, size and condition of the muscles under it. And if you have a small amount of subcutaneous fat, then you can look athletic, but not athletic.

Beginning bodybuilders who come to the gym who do not have large, noticeable muscles do not need to think about relief at all. On the contrary, you need to think about gaining muscle mass.

At the initial stage of training, the task of simultaneously reducing the fat component and hypertrophy of skeletal muscles is quite achievable. The diet of a person who first came to the gym, as a rule, consists of an excess amount of fats and carbohydrates and, unfortunately, an insufficient amount of proteins.

For a novice bodybuilder who, first of all, has a balanced diet and physical activity (which a person did not have at all), by themselves at the initial stage, they can cause the mobilization of their own fat reserves.

At the same time, loads capable of initiating protein synthesis and leading to hypertrophy of muscle cells are not yet significant and may well be provided with this diet.

However, later you will come to an absolutely natural phenomenon - at some point, the processes of lipolysis (splitting) of fat and synthesis (growth) of muscles will begin to compete with each other.

The main problem of muscle relief is that the growth of muscle mass (anabolism) and the reduction (catobolism) of body fat are opposite physiological processes that are in conflict with each other. Our body cannot be in both of these states at the same time.

Nutrition for gaining muscle mass

A set of muscle mass is possible only in the presence of the required amount of proteins and carbohydrates for a particular person. To get rid of fat, you need to limit yourself in carbohydrates and calories. Therefore, if you want to gain weight and lose weight, most likely you will not get anything.

Often people who have special wishes for coaches ask questions such as:

I want to lose weight in this or that part of the body. For example, the stomach, sides. Can you recommend exercises?

What is the coach's response to this? Of course, and leads to a simulator for pumping the press, while it recommends performing a large number of repetitions, with small weights. Always like this.

If you are familiar with this, then you are probably confused.

Exercise is for the stomach, but will he lose weight from this? Of course not!

There are so-called problem areas, that is, places with a large accumulation of fat - these are the places that the body has chosen as the most convenient for its storage.

Such as the abdomen, hips, thighs, buttocks, why exactly there? For it is easiest to wear there)) , it is there that the thermal insulation of the body is important. So, adipose tissue in the so-called problem areas has the largest number of receptors responsible for lipogenesis (the construction of fat cells), and the least - for lipolysis (their splitting).

Simply put, this means that it is impossible to lose weight in any one place.

The only thing you will achieve by pumping the press with hundreds of repetitions is the development of its endurance.

Take note: you can only lose weight at the same time in all parts of the body.

How to train to dry muscles

I often hear this misconception in sports, use heavy weights and low reps for mass, and use light weights and high reps for relief. This is nonsense.

Any number of repetitions is a work on the mass, and the relief is polished only with a diet.

Therefore, any strength training leads to a set of muscles, and not to weight loss.

This misconception is observed by pitching professionals. Which in the offseason train with huge weights with a small number of repetitions, and in preparation for the competition, they switch to lighter exercises and weights.

However, "light" weights with a high number of repetitions are not the cause of cutting, but its consequence, more precisely, the consequence of a limited calorie intake, which forces them to lighten their workouts ...

Relief training program 3 times a week for men will help you get a beautiful body without losing muscle mass. Being engaged 3 times a week, you can remove the fat layer and make the body beautiful. Exercises for men are designed for 1-3 months.

Someday there comes a moment when any man involved in the gym decides that you need to work on muscle relief. If you work only on mass, you can soon turn into a big person whose muscles are not visible behind the fat layer. A beautiful body requires getting rid of it as soon as possible, because no achievements are visible this way. For the correct and effective acquisition of a relief body according to the rules, one will have to turn to theory. Thanks to her, it will become clear from which side to approach practical exercises.

• removal of fat
• drawing of muscle relief

With the right approach, along with this, it will be possible to maintain muscle mass. If you follow the advice, in a couple of months the body will take on a completely different look.

Theoretical part

It is necessary to be savvy in theory on this topic, otherwise it will be impossible to understand the essence of training. Relief development requires a slightly different approach than strength and mass exercises. The exercises will be about the same, but the approach to them changes. The goal in such a procedure is to lose fat and, due to this, to make muscle relief using exercises designed specifically for this. You also need to follow a diet so that classes are more effective.

No matter how sad it is, but the loss of body fat is impossible without the loss of some muscle mass. The body is so arranged that the process occurs at both levels. You can only make sure that the muscle mass goes to a minimum, but otherwise you just have to take the characteristics of the body for granted.

To reduce the level of muscle loss, you will have to consume a large amount of protein plus add BCAAs to the diet. In addition to nutrition, you will have to devote time to hard exercises - so the muscles will constantly be in good shape and even slightly increase in volume.

How does fat loss happen?

Basically, diet will be involved in fat loss, and exercise is also needed in addition to it. They should be consistent with the training program for men to create a relief body.

The essence of the diet is to increase the amount of protein in the diet. Thanks to this, you can reduce the consumed carbohydrates, minimize the loss of muscle mass, but at the same time begin to lose a layer of fat. Why there should be a lot of protein in the diet is understandable - muscle preservation, and how the reduction in carbohydrates works needs to be explained.

Carbohydrates are the energy supply for the body. To engage in at least some physical activity, you need energy, that is, carbohydrates are actively spent on it. If there are too few carbohydrate reserves in the body, but energy is still needed, hated fats come to the rescue. Therefore, the unnecessary layer of fat slowly dissolves. For this reason, in order for terrain training to be effective, you need to reduce your carbohydrate intake.

What will you have to do to get relief

Relief exercises are not much different from mass and strength exercises, there are only small adjustments. The first of them concerns basic exercises - there are fewer of them, but the number of isolating ones increases. For weighting, now you will have to use less than a kilogram, but you will have to repeat the exercises more times. At the same time, it is necessary to include aerobics in the training process. After each workout, you need to run for 20 minutes. This can be done on a treadmill, but outdoors is best if conditions and weather permit.

Perhaps the question may arise why heavy basic exercises are needed in the relief program, because this is not a process of gaining mass. The explanation is simple - basic exercises are needed so that the mass and strength of the muscles do not decrease greatly, and are constantly in good shape. At the same time, basic heavy exercises spend a lot of body energy, therefore fat will be spent along with carbohydrates. That is, the fat layer will slowly but surely leave the body.

Workout duration

Relief training time should not exceed 50 minutes. This can be explained by the fact that during this time catrizol, a catabolic hormone, will be released into the body. It is he who is needed to lose fat and muscle mass. Weight loss occurs due to the fact that due to long and intense training, carbohydrates, fats, and with them proteins, which are the basis of human muscles, become energy sources. For this reason, in the case of terrain training, a large amount of time spent on them does not mean that it will have a better effect on body shape.

In order not to be left without muscle mass, but at the same time lose weight, it is recommended to consume BCAAs before or during training. In general, it is better to learn to understand sports nutrition - this will greatly facilitate life and it will be possible to independently compose a diet.

Class frequency

To be effective, you need to practice often. A minimum of training is needed 3 times a week. This intensity is explained by the fact that, while working on relief, the body does not need much time to rest and recover. You need to rest for the most part in terms of psychology, and not physiology, since carbohydrates will not be enough, and this is a lot of stress for an unprepared body. The best way to train would be: 2 consecutive days of training, 1 day off, 2 days of training, and so on. The training program can take up to 3 months, depending on what the initial data was. The larger the fat layer, the more you have to work on giving the body a relief. If this is necessary for the aesthetic appearance of the body, you need to repeat the classes after a couple of months.

Once you understand the theory, you can move on to practical exercises. In exercises where special devices are used, you need to select a weight that will be easy to master a given number of times without violating the rules of execution. You can rest for a minute between sets, and up to two minutes between exercises.

Training program

In the first workout of the week, you need to work out the biceps and chest. To do this, you need to perform the following exercises:

• bench press in the supine position (3 sets of 12 reps)
• dumbbell bench press in a supine position (3 sets of 20 reps)
• exercise on the simulator: mixing hands (3 sets of 20 times)
• biceps workout - barbell lift (3 sets of 12 reps)
• lifting dumbbells for biceps sitting (3 sets of 20 times)
• easy jogging for 20 minutes

Second day of training. Triceps and back are worked out.

• pull-ups (3 sets of 12 reps)
• pulling up to the chest of the upper block (3 sets of 20 times)
• pulling the lower block to the belt (3 sets of 20 times)
• bench press in the prone position, bring your hands close to each other (3 sets of 12 times)
• extension of arms with a barbell in a standing position (3 sets of 20 times)
• easy jogging for 20 minutes

On the third day you need to rest.

Fourth day. Leg and shoulder work.

• barbell squats (3 sets of 12 reps)
• lying leg curls (3 sets of 20 reps)
• leg extension in a sitting position (3 trips of 20 times)
• seated bench press (3 sets of 12 reps)
• lifting dumbbells overhead through different sides (3 sets of 20 times)
• easy jogging for 20 minutes

The fifth day of training is aimed at working out the relief of the press + aerobic exercises.

• twisting in the prone position (3 sets of 25 times)
• hanging leg raises (3 sets of 20 reps)
• easy jogging for 20 minutes

2 next days - relaxation. You can also do a light jog for 20-40 minutes.

is a training program that involves the presence of muscles that the athlete is trying to maintain by burning subcutaneous fat. If you just want to lose weight, then pay attention to the training program for weight loss. The basis of both programs is nutrition, which, however, will also differ.

One way or another, the process of burning fat is the catabolism of organic tissues. It is impossible to purposefully burn only fat, muscles will “burn” along with it, but the percentage of various tissues that the body will use to compensate for the lack of calories can be changed.

It is impossible to build muscle and burn fat at the same time. In order to build muscle, anabolism is necessary, in order to burn fat, catabolism is necessary. Trying to achieve these two processes at the same time is like trying to speed up and slow down at the same time. Therefore, if you want to build muscle mass, then pay attention to the training program for gaining muscle mass, if you have already gained mass, and now you want to work out the quality, then read on.

The relief training program does not involve the use of anabolic steroids, but does require proper nutrition. The fact is that in order to force the body to use excess weight, it is necessary to create a calorie deficit in the diet. Those. You must burn more calories than you take in. As a rule, they try to achieve this effect with aerobic exercise.

The intense workouts commonly recommended for weight loss are ineffective for two reasons. Firstly, such training burns muscle tissue very aggressively. And secondly, no matter how many calories you spend for a workout, if you consume more calories with food, then subcutaneous fat will still not go anywhere, because the calorie balance will remain in surplus.

Aerobic training creates a sharp energy deficit, which the body must somehow compensate. Muscle tissue is much easier for your body to use for energy than fat tissue. By and large, muscles are cylinders in which glycogen accumulates. Therefore, intensive training will contribute to the burning of muscles rather than fat. The situation can be corrected by the use of anabolic steroids, which will preserve muscles, but it makes sense only for professionals to use pharmaceuticals “on the dryer”.

On the other hand, a sports diet is a way to create a calorie deficit much more easily and effectively than any training program. Therefore, it is necessary to burn fat with the help of dietary restrictions, but a program of training for relief will help you save muscle!

It has already been said above that muscle tissue is easier to use as an energy source than fat. This means that the training program should create a need for the body to protect them. This effect can be achieved only in one case, if you give your muscles anaerobic exercise. That is why a sports diet does not create a sharp calorie deficit, so that you do not drive yourself into a hungry hole with hard training.

The workout should not last longer than an hour. In the first 40 minutes you use all your testosterone, and the process of catabolism after an hour of training in the gym will become too intense, so you need to meet the hour and do the basic exercises in the first 40 minutes. It should be remembered that the training program is based on recovery, so you should not exhaust yourself. But it is necessary to do the press on the "drying", read more about this in the article how to pump up the press.

Results: it is necessary to apply a sports diet in order to burn subcutaneous fat, and in order to maintain muscle, use a training program.

I day(Monday) - legs and biceps
Barbell Squats – 4 sets of 6 reps
Romanian deadlift - 3 sets of 10 reps
Leg Press - 3 sets of 10 reps
Barbell Curl – 3 sets of 8 reps

The relief training program is a complex of strength training with a special diet, the purpose of which is to draw all muscle groups, to reduce the reserves of subcutaneous adipose tissue. In bodybuilding jargon, this process is called "cutting." Low fat reserves make the muscular body as aesthetic and athletic as possible. How to achieve results in the shortest possible time will be discussed in this article.

A real bodybuilder is always in a state of achieving one of the following goals:

1. gain weight
2. Dry off and get relief

This article will discuss what specifics in compiling or adjusting your training program will help you achieve high-quality relief.

What is good relief

Let's first define the terminology, what exactly we mean by dried relief. The qualitative relief is characterized by the following characteristics:

1. Low level of subcutaneous fat (up to 10%);
2. Muscle stiffness;
3. Separation and definition.

The most important thing is of course the level of body fat. As you know, everyone has muscles, but it is often not possible to see them under a thick layer of fat. Hence, the main task that the relief training program should solve is the “burning” of excess fat. The next goal is to achieve the proper rigidity of the muscles, which visually makes them more aesthetically attractive, in contrast to the mass-gaining period, when the muscles are filled with fluid and look loose.

And finally, the achievement of such properties as separation, depth and defecation. These criteria apply more to competitive athletes and the methods used to achieve this level of detail are, quite frankly, against the notions of health and a healthy lifestyle. I’m not even talking about the use of doping now (which, of course, is also actively used by competing athletes), but even those diets that are used in preparation do not contribute to health promotion - the absence of carbohydrates and fats, the complete absence of not only salt, but also any other minerals and micronutrients that promote fluid retention, fat burners, diuretics, dehydration... So let's leave separation and definition to the podium and focus on goals that improve our shape, but not at the expense of health.

Basic principles of the training program for terrain

So, our first goal is to fight fat, in this our workouts will largely overlap with workouts on the weight loss program.

Cardio

To use lipolysis as an energy exchange, there is no more effective type of exercise than the so-called cardio (or aerobic) exercise. Cardio training is effective for burning fat because, unlike, say, strength training, which uses the energy of anaerobic glycolysis, the duration of the load can be quite significant in time! Indeed, when we do a strength exercise, say a shanga press, we do it for 1 maximum 2 minutes, we burn glycogen in the muscles and that’s all, we don’t have the strength to do the exercise further.

No lipolysis (replenishment of energy from fat reserves) is triggered. So, when compiling a training program for relief, be sure to include cardio training in it. Depending on your current state, we vary their volume from 20 minutes to an hour or more daily. Any cardio equipment (steppers, ellipsoids, treadmills, etc.) or, more preferably, outdoor jogging, walking or cycling is up to you. The main thing is that your heart rate is within the corridor from (220 full years) * 0.6 to (220 full years) * 0.8 beats per minute.

Base or multi-rep

Let's figure out what exercises and in what technique should be performed when training for relief. Of course, you can do all types of exercises. Honing the relief does not contradict the improvement of the functionality of your body, so of course you can do basic exercises, but you need to do them in a specific manner. You - due to the restriction on carbohydrates - simply will not have the strength to do heavy basic movements with your maximum weights. But doing a “base” with 60-80% of your weights when working on weight is possible and even necessary!

Preparation for the program

You need to start the relief program after the athlete acquires sufficient muscle mass. Proper and balanced nutrition is 70% of success on the way to the cherished relief, but this will be discussed later.

The relief program is a rather difficult test for any athlete. Such training requires much more dedication and self-discipline than training to gain mass. The process of "drying" for each athlete will be different in view of his individual characteristics: physiology, type of metabolism and type of body constitution. For example, someone who is predisposed to the accumulation of adipose tissue must “plow” for three (endomorph). The relief program is designed for bodybuilders who have been training in the gym for a long time. You need to be prepared for the fact that during the execution of the training program the body will lose part of the muscle mass, so its supply should be sufficient by the beginning of the "drying".

Basic rules for terrain training

Relief training is more intense and has more repetitions in each set. This approach allows you to burn more calories. "Pumping" is a key feature when performing each set. This term implies continuous work, when in each set, after completing the exercise with the main training weight, without a pause, a smaller weight is taken to do another 10-30 repetitions. The effect of "pumping" will allow you to burn an unthinkable amount of calories. The program can last from 4 to 9 weeks, depending on the characteristics of the athlete's body.

It is necessary to adhere to the following rules to achieve maximum efficiency of the time spent in the hall:

• When performing the exercise, the average weight of the weights should be used, but by no means the maximum;
• use supersets. Perform two exercises in one set without rest. Excellent study of several muscles of the same group or antagonist muscles. In one workout, you can perform from two to four supersets;
• use dropsets (pumping). As part of one approach, there is a gradual decrease in the weight of the burden by 20% (about 4-5 times). This allows you to fully work out the involved muscles and significantly speed up blood flow and metabolism;
• A break between approaches from one and a half to two minutes;
• After each workout, you need a good sleep, and every week you need to give the body at least one, and preferably a two-day break.

Example of a program for relief

All of these exercises can be combined for supersets. Each workout should contain dropsets that are used in the second or third set of a particular exercise. Each exercise in three sets of 12-14 times. The first approach is warming up, the subsequent ones are working.

MONDAY (back, chest and abs workout)

1. Bench press;
2. Bent-over barbell bench press;
3. crossovers;
4. Deadlift;
5. Pull-ups 3xmax;
6. Abdominal exercises (three different exercises at your own discretion) - 3x20.

TUESDAY (shoulders, arms, abs)

1. Bench press standing;
2. Wiring dumbbells standing;
3. Lifting the bar for biceps while standing;
4. Biceps curl on Scott bench
5. Hammers dumbbells;
6. Block pull for triceps;
7. French press;

WEDNESDAY (arms, shoulders, abs)

1. 1. Bench press behind the head;
   2. Arnold press;
   3. Push-ups on the uneven bars;
   4. Rod pull to the chin;
   5. Taking the dumbbells back behind the body.

FRIDAY (chest, back press).

1. Dumbbell bench press;
2. crossovers;
3. Wiring dumbbells lying on a bench;
4. Deadlift;
5. Pull-ups with a wide grip - 3xmax;
6. Thrust of the horizontal block behind the head;
7. Lower press exercises 3x20.

SATURDAY (leg press)

1. Squats;
2. Vertical leg press on the simulator;
3. Leg extension and flexion on the simulator;
4. Exercises for the upper, lower and oblique muscles of the press - 3x20.

MONDAY (legs, abs)

1. Barbell squats;
2. Leg press on the simulator;
3. Squats "Sumo";
4. Lifting the bar for biceps;
5. Lifting the barbell on the Scott bench;
6. Exercises for the upper press 3x20.

TUESDAY (isolation exercises)

1. Press exercises (two sets for each group);
2. Exercise on the simulator for the calf muscles;
3. Shrugs;
4. Lifting the bar with the hands.

After every seventh training day, there should be a day of rest, which in this case will be Wednesday. For convenience, you can schedule a visit to the hall on the calendar.

Aerobic exercise

This type of exercise is also called cardio training. One or two workouts a week for up to 45 minutes will be a great addition to a general relief program. Easy jogging, swimming, rowing machine are great exercises that will boost metabolism, strengthen ligaments, increase blood flow and help in burning fat cells.

Features of nutrition for the period of the relief program

Proper nutrition for the duration of the terrain drawing program is the main key to success. High-protein nutrition with a decrease in the carbohydrate component - this is the formula for effectively saturating the body with the necessary building materials. The number of small meals should be about six. This is necessary to maintain a high metabolic rate.

1. 1. It is necessary to reduce the calorie content of consumed foods by 10-30%, depending on the body's ability to burn fat.
   2. First of all, you need to cut the diet due to fast carbohydrates: confectionery and flour products, etc.
   3. The minimum share of carbohydrates in the diet should be at least 40%, vegetable fats -10%, everything else in the diet is protein.
   4. It is important to saturate the body with vitamins and minerals, which will help the appropriate complexes. Their deficiency can lead to muscle breakdown.
   5. To get the required amount of protein, you can use nutritional sports supplements. They can make up about 40% of the required amount of protein in the diet. This reduces the burden on the gastrointestinal tract.
   6. The volume of liquid drunk daily should be at least 3 liters. The lack of water in the body slows down the metabolism, and with it weight loss, and also increases the load on the heart.

In the diet, you can use the following products (variate and combine), dividing their intake into 6 servings per day:

1. 1. • Vegetables and fruits;
      • A fish;
      • legumes;
      • Brown and wild rice;
      • Kashi;
      • Skimmed dairy products (milk, cottage cheese, kefir);
      • Eggs;
      • Lean poultry and meat;

Thus, the preparation of a proper diet for the duration of the training for "drying" is highly dependent on the characteristics of the athlete. The amount of food consumed depends on the total weight of the athlete, the metabolic rate and the body's ability to burn fat.

An example of training for the relief of the upper body of the performing athlete Vladimir Borisov:

"What a figure!" - almost every one of us would like to hear such a phrase.

It is no accident that such a beautiful sport as bodybuilding is developing more and more, where any healthy person can become a sculptor of his own body.

Naturally, first you need to want to look different and overcome laziness.

To date, so many different techniques have been developed aimed at strengthening, growing and drawing the relief of muscles that you can’t list them all.

Depending on the goal, as well as physical and genetic data, it is necessary to select a set of exercises individually. In any case, the beginning will be weight gain, and only then will training for strength and relief.

First you need to gain weight, and then create muscle relief

Suppose that there are already enough muscles, after which the next stage begins - the so-called "drying". The very first rule for effective fat burning is a balanced, proper diet. At the time of working out the relief, you will have to throw out excess carbohydrates from your head and refrigerator, which include flour products, sweet and fatty animal foods.

First courses and salads from vegetables, 5-10 egg whites, oatmeal and buckwheat porridge, lean meat (for example, chicken fillet), fruits are welcome.

The reason for starting training for relief is an increase in body weight by 7-10 kg. Usually the process of achieving a spectacular relief takes from 4 to 8 weeks, the time spent directly depends on the body itself.

Basic rules for terrain training

It is important to alternate regular workouts with sports equipment with cardio, which is usually running. For a successful result, several professional tricks are used:

• When performing absolutely all exercises, not the maximum weight of the weights should be used, but the average one, with the maximum number of repetitions.
• You should reduce rest breaks between sets to 1.5 - 2 minutes.
• Obligatory full sleep and one or even two days of rest every week.

Dropsets and supersets

Experienced bodybuilders are advised to perform complex exercises, or, in other words, dropsets and supersets.

Meaning dropset consists in the fact that during the entire approach the same exercise is done, followed by a decrease in weight by about 20% from the previous one. So you need to do 4-5 times in one approach. As a result, the muscles are perfectly worked out, blood flow improves in them, which helps to speed up the metabolism. Dropsets are only recommended for experienced, trained athletes.

superset provides for the simultaneous combination of two exercises at a fast pace in one approach, it is impossible to rest between them. Unlike a drop set, which is great for training one muscle, a superset allows you to develop several muscles at once.

This technique is used both when building muscles and when working on relief. With the correct execution of the complex, the last movements cause a burning sensation in the muscles - this is normal, since biochemical processes are accelerated in them. The optimal number of supersets is 2-4 per workout. You can’t overdo it with the weight of the weight, otherwise the muscles can be damaged.

With any training, it is useful to keep a special diary, which describes all the exercises done, the number of repetitions, the time of classes. It is also advisable to calculate the calories consumed and expended in it - this will help adjust the diet.

• On the 1st day, we train the muscles of the chest, back and abs.

All exercises throughout the program are performed in three sets, respectively, 8, 6 and 4 times with increasing weight.

For pectoral muscles- bench press and incline with a weight of 111, 60 and 65 kg; in the reverse slope bench press with a weight of 40, 45 and 50 kg, then crossovers alternately with blocks of 20, 25 and 30 kg and 25 pull-ups on the uneven bars.

For the back- deadlift with a barbell weighing 60, 70 and 80 kg, then 30 pull-ups with a wide and narrow grip, at the end of the pull of the upper block, first to the chest with a weight of 60, 65 and 70 kg, then behind the head - 50, 55 and 60 kg .

End of workout- 3 different exercises for the press 20 times.

• 2nd day - training of arms, shoulders and abs.

Shoulders. Standing barbell press (25, 30 and 35 kg) and sitting (20, 25, 30 kg), dumbbell wiring in a standing position (10, 12.5, 15 kg) and in an incline (12.5, 15, 17.5 kg).

For biceps- lifting a barbell weighing 25, 30 and 35 kg in succession while standing and on the Scott bench, high-speed pumping in three sets of 10 repetitions (weight on the simulator 25, 15 and 5 kg) and finally hammers with dumbbells of 25, 30 and 35 kg.

Triceps we train with a French bench press with a weight of 25, 30 and 35 kg and a standard block pull (35, 40, 45 kg).

At the end of the lesson– 3 exercises of 20 repetitions for the upper press.

• 3rd day - loading legs and abs.

For legs we perform squats with a weight of 80, 90 and 100 kg, after which there is a bench press on the simulator with the same kilograms of load, again squats, only with dumbbells weighing 20, 30 and 40 kg. On the simulator, we first perform leg extension (45, 111, 65 kg), then flexion (40, 50, 60 kg).

On the upper, lower press and side muscles should be done one set of 20 times each plus 20 forward bends.

• 4th day - a well-deserved rest.
• Day 5 chest, back and abs workout.

Breast. Dumbbell bench press 20, 22.5, 25 kg first lying down, then sitting, breeding dumbbells weighing 15, 17.5, 20 kg in a lying and sitting position, crossovers with the same kilograms.

Back. Irreplaceable deadlift (65, 75, 85 kg), 30 pull-ups with arms wide apart, bent over row of a barbell weighing 40, 50, 60 kg, horizontal block pull of 50, 111, 60 kg to the waist.

3 exercises for the lower press, 20 times each.

• On the 6th day, shoulders, arms and abs are worked out.

Beginning of the lesson- Arnold press (20, 25, 30 kg), barbell press behind the head (30, 35, 40 kg), barbell pull with a narrow grip towards the chin (30, 35, 40 kg) and lifting a weight of 20 in front of you, 22.5, 25 kg.

For biceps a superset is performed, for triceps - 30 push-ups on the uneven bars and retraction of dumbbells (8, 10, 12 kg).

For the top press 3 different exercises, 20 reps, 3 sets in total.

• On the 7th day, we strain our legs and abs.

We take a barbell (85, 95, 105 kg), squats are performed, then with the same weight bench press on the simulator, squats in the Sumo technique with weights (20, 30, 40 kg). The next is leg extension (50, 111, 65 kg) and flexion (45, 111, 65 kg) on ​​the simulator.

Abdominal exercises, as on the 3rd day.