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Program to ground "three day Split".
Admin 2018-09-23 11:09:47

Program to ground "three day Split".

Level: a Beginner or "Beginner" athlete.

Time classes in this program: training 3 days a week (No matter what you choose: Mon.,Wed,PT. or W., Thu, Sat.). It is time enough for full recovery. The term of training of 2 - 3 months.

What train?: All! But we focus on training large muscle groups. Feet definitely, not skip squats. Want good, below 10 times are omitted for the repetition.

Rest: 1 minute between exercises.

Sleep: at least 8 - 10 hours a day.

The norm protein: up to 2 grams. on 1 kg of mass.


Day 1: Focus on legs.

Squat with a barbell:
Warm-up (Light weight) - 2 sets of 20
The main (operating weight) - 3 sets of 15 times(can be less, but not less than 10)

The leg press - 3 sets of 10 times
Weight taking just working

Deadlift on straight legs or "Dead lift"
Warm-up (Light weight) - 1 approach 15 times
The main (operating weight) - 2 sets of 10 times

The leg curl:
Warm-up approach (Light weight) - 1 sets of 15 times
Working approach (working weight) - 3 sets of 10 times

Rise standing on Nazca:
Warm-up approach (Light weight) - 1 sets of 15 times
Working approach (working weight) - 3 sets of 10 times

"Focus on training

large muscle groups."

Day 2: Focus on Delta and back.

The thrust of the upper block (Replacement - Tightening) - 4 to 6 sets of 10 times;

Thrust rod in the slope:
Warm-up approach (Light weight) - 1 sets of 15 times
Working approach (working weight) - 3 to 6 sets of 10 times

Horizontal thrust block - 2 to 3 approaches on 10 times

The Military Press :
Warm-up approach (Light weight) - 2 sets of 15 times
Working approach (working weight) - 3 to 6 sets of 10-15 times

A flock of Mahi dumbbells:
Warm-up approach (Light weight) - 1 approach 20 times
Working approach (working weight) - 3 to 6 sets of 10 times

In the slope Mahi dumbbells:
Warm-up approach (Light weight) - 1 approach 20 times
Working approach (working weight) - 3 to 6 sets of 10 times

3rd day: Focus arms and chest

Flat bench press barbell:
Warm-up approach (Light weight) - 2 sets of 15 times
Working approach (working weight) - 3 to 6 sets of 10 times

On incline bench dumbbell bench press:
Warm-up approach (Light weight) - 1 sets of 15 times
Working approach (working weight) - 3 to 6 sets of 10 times

Lying breeding dumbbell - 3 sets of 10 times.

Lifting barbells for biceps:
Warm-up approach (Light weight) - 1 sets of 15 times
Working approach (working weight) - 4 to 6 sets of 10 times

Dips - 4 to 6 working approaches the number of repetitions.

"The French press"
Warm-up approach (Light weight) - 1 sets of 15 times
Working approach (working weight) - 4 to 6 sets of 10 times