If there is nothing left until the summer, but you still want to look beautiful, then naturally, we rush to the gym and rush to everything that we see, because we want to build muscle and lose unnecessary pounds as soon as possible. This is the wrong approach, you can build muscle in a month only if you approach in a structured way and do not deviate a step from the schedule.
It is necessary
Subscription to the gym
Instructions
Step 1
Dedicate the first day to working out your pecs and triceps, these are complementary muscles. Start your day by warming up with push-ups. After that, do a barbell press on a straight bench - five repetitions of ten sets. Then do the dumbbell spread on a straight bench - four sets of eight repetitions, then move on to the exercises on the incline bench. The principle is the same - five sets of ten reps with a barbell and eight spreads. The next exercise is the E-Z barbell head press, this will finally work out the triceps, which are tensed enough during the press.
Step 2
On the second day, you work your back, shoulders, and biceps. For the back, do the upper and lower rows with whatever weights you can pull ten times on the last set. To work your shoulders, perform a barbell lift from behind your head while standing and lift dumbbells up through the sides in a standing position, perform both exercises for four sets of ten repetitions. Finish the workout with a biceps exercise - lifting a barbell while standing and working out each arm separately with dumbbells when working with an emphasis. Perform each exercise in four sets of twelve repetitions.
Step 3
Take the third day under your feet. Do squats, leg extensions, and leg curls. Perform each exercise in six sets of ten repetitions at the weight that is optimal for you. Finish your workout with calf workouts and front and side abdominals.
