The training program for a set of muscle mass to 3 days – in the gym

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Success in muscle recruitment is influenced by three main factors: nutrition, training and recovery. About nutrition and recovery I said in other articles, so let’s talk about training. This article will be given a training program for muscle set for 3 days , by which you have to train in the gym . I have developed two programs: one for men , the other for women

 

Under these schemes, both basic exercises and isolated. Base will be used more in the power style, and isolated in pampovom. If you are a beginner, then these programs will not fit. These schemes are designed for athletes who experience employment exceeding 12 months. For beginners, there is a more simplified training schemes.

 

Before each workout necessarily good kneads. Full warm-up should consist of 2 parts (total – cardio workout and articular). First of all you go to any cardio trainer and make easy cardio for 5 min (pulse zone: 120 – 130 beats per minute). Then you proceed to the heating of joints (it is possible to use different primaries and rotational movement, “hands, shoulders, feet, knees”, tilt and rotate, lifting the knees, sit-ups, etc.). Duration – 5 minutes. Basically, here you can also add muscle stretching, but it is optional.

 

And another very important rule that should be followed if you want to get the maximum benefit from the program. It’s about loads progression. To grow, the progression must exist in your program. The easiest way – is to increase the operating weight, but always you can not do it, and then replace this progression come other methods (manipulation with repetitions, rest between sets, exercise, attitudes, etc.).

 

The training program for a set of muscle mass for 3 days in the gym for men:

 

Chest + triceps + delta average:

Warm – 10 minutes (5 minutes – cardio + 5 minutes heating joints)

№1. Bench press bar on the bench at an angle of 30 degrees – 1 * 15/1 * 10/3 * 6/1 * 3

№2. Bench dumbbell lying on the bench at an angle of 30 degrees – 3 * 8/1 * 15

No. 3. Crossover – 3 * 10

№4. Link rod chin wide grip – 1 * 15/1 * 12/2 * 8/1 * 6

№5. Mahy dumbbell in standing side – 3 * 8/1 * 15

№6. Dewatering the bench triceps – 1 * 15/1 * 12/2 * 8/1 * 6

№7. French dumbbell bench because of the head standing – 3 * 8/1 * 15

 

Rest in exercises №1, 4, 6 – 90 seconds

Activities in exercises №2, 3, 5, 7 – 60 seconds

 

 

Legs & Press:

Warm – 10 minutes (5 minutes – cardio + 5 minutes heating joints)

№1. Squats shoulders – 1 * 20/1 * 15/2 * 10/2 * 6/1 * 3

№2. Dead thrust on straight legs – 1 * 20/1 * 15/2 * 10/2 * 6/1 * 3

No. 3. leg extension while sitting in a simulator – 3 * 8/1 * 15

№4. leg curls while lying in the simulator – 3 * 8/1 * 15

№5. Lifting standing on tiptoe – 2 * 25/2 * 12/1 * 6

№6. feet rise in the vise on the bar – 5 to failure

 

Rest in exercises №1, 2 – 90 seconds

Activities in exercises №3, 4, 5, 6 – 60 seconds

 

 

Spina + Rear delta + Biceps:

Warm – 10 minutes (5 minutes – cardio + 5 minutes heating joints)

№1. Pulling on the bar wide grip – 1 * 15/1 * 10/3 * 6/1 * 3

№2. The arm rod in the simulator – 3 * 8/1 * 15

No. 3. Pullover at the vertical block for the back – 3 * 10

№4. Link rod for a tilting rear deltas – 1 * 15/1 * 12/2 * 8/1 * 6

№5. Mahy dumbbell in slope – 3 * 8/1 * 15

№6. Lifting rods standing on the biceps – 1 * 15/1 * 12/2 * 8/1 * 6

№7. Lifting rods of the biceps reverse grip – 3 * 8/1 * 15

 

Rest in exercises №1, 4, 6 – 90 seconds

Activities in exercises №2, 3, 5, 7 – 60 seconds

 

 

Basic moments:

№1. Objective: To set proportional muscle mass

№2. Preparation Level: Intermediate / experienced

No. 3. The duration of training: 60 minutes (without warm)

№4. Number of training days per week: 3 days (Mon / Wed / Fri … or … Tue / Thu / Sat)

 

What does “1 * 15/1 * 10/3 * 6/1 * 3”?

1 * 15 – one approach 15 repetitions (first warm-up approach)

1 * 10 – 10 approach one repetition (second warm-up approach)

3 * 6 – three sets of 6 reps for each approach (work sets)

1 * 3 – one approach to 3 repetitions (force approach)

 

 

 

The training program for a set of muscle mass for 3 days in a gym for women:

 

Legs & Press:

Warm – 10 minutes (5 minutes – cardio + 5 minutes heating joints)

№1. Squats shoulders – 1 * 20/1 * 15/3 * 10/1 * 8

№2. Dead traction on the straight legs to the pole – 1 * 20/1 * 15/3 * 10/1 * 8

No. 3. Bulgarian lunges with dumbbells – 2 * 15/2 * 20

№4. Lead legs back into the lower block in the slope – 4 * 15

№5. Foot moves to the side in the lower block standing – 3 * 15

№6. Twisting lying – 5 sets to failure

+

Bicycle (exercise) – 5 sets of 30 seconds each

 

Rest in exercises №1, 2 – 90 seconds

Activities in exercises №3, 4, 5, 6 – 60 seconds

 

 

Spina + Chest + Biceps + Triceps:

Warm – 10 minutes (5 minutes – cardio + 5 minutes heating joints)

№1. Link vertical block on breast – 1 * 15/4 * 10

№2. Bench dumbbell lying on the bench at an angle of 30 degrees – 1 * 15/4 * 10

No. 3. Lifting rods standing on the biceps – 1 * 15/4 * 10

№4. Push-ups from the bench triceps – 1 * 15/4 * 10

№5. Link parallel T-neck grip – 3 * 12/2 * 16

№6. Wiring dumbbell lying on the bench at an angle of 30 degrees – 3 * 12/2 * 16

№7. Treadmill (fast pitch) – 10 minutes

 

Recreation for all exercises – 60 seconds

 

 

Shoulders + legs:

Warm – 10 minutes (5 minutes – cardio + 5 minutes heating joints)

№1. Link rod chin wide grip – 1 * 15/3 * 10

№2. Mahi dumbbells in hand standing – 3 * 15

No. 3. Hand laid back in the simulator pitch-Dec – 1 * 15/3 * 10

№4. Mahi dumbbells in the slope – 3 * 15

№5. leg curls while lying in the simulator – 4 * 12

+

Hyperextension (emphasis on the buttocks) – 4 * 20

№6. Squatting in “plie” with a dumbbell – 4 * 12

+

Reduction legs sitting in a simulator – 4 * 20

№7. Treadmill (fast pitch) – 10 minutes

 

Recreation for all exercises – 60 seconds

 

 

Basic moments:

№1. Objective: To set proportional muscle mass

№2. Preparation Level: Intermediate / experienced

No. 3. The duration of training: 60 minutes (without warm)

№4. Number of training days per week: 3 days (Mon / Wed / Fri … or … Tue / Thu / Sat)

In this program there are supersets, which are performed without a break between sets (made 2 consecutive exercises, then rest, and so 4 – 5 sets). Here are the data supersets:

  • Twisting lying Bicycling + (exercise)
  • Bending of feet lying in the simulator + Trainers (emphasis on the buttocks)
  • Squatting in “plie” with a dumbbell + Reduction legs sitting in a simulator

 

What does “1 * 20/1 * 15/3 * 10/1 * 8”?

1 * 20 – one approach 20 repetitions (first warm-up approach)

1 * 15 – 15 approach one repetition (second warm-up approach)

3 * 10 – Three sets of 10 repetitions in each set (work sets)

1 * 8 – one approach to 8 repetitions (heavier working approach)

 

 

These training programs for a set of muscle mass to 3 workouts per week will give its maximum effect for 8 – 12 weeks. Then, you will need to change something, to give a new stress your muscles (new stress – the new growth).

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