3 day gym workout. Part two


   

Lifting iron three times a week is enough for muscle growth and strength. If you like to break up muscle training into groups, then you can use the following schedule:

  Monday - chest and biceps
  Wednesday - back and triceps
  friday - shoulders legs

More:
  Monday
       warm-up
       push-ups from the floor 2*20
       bench press on a straight bench 3*10
       dumbbell incline bench press 3*10
       lifting dumbbells or barbells for biceps while standing 3 * 10
       hitch
Wednesday
      warm-up
      rod thrust in the slope 3 * 10
      wide grip pull-ups 3*10
      push-ups on uneven bars with a weight of 3 * 10
      pull down block 3*10
      hitch
Friday
      warm-up
      leg extension on the block 2 * 10
      squat with barbell on shoulders 3*10
      Romanian deadlift on straight legs 3*10
      sitting dumbbell press 3*10
      hitch

 Before each exercise, we do a couple of approaches with a lighter weight. We do not warm up to overzealousness. We don't have to burn through the valuable glycogen in the muscle we need for heavy sets. Run or pedal an exercise bike for no more than 15 minutes. By hitch, I mean pleasant obligatory sips.
   

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