Many men, especially adolescents, have a very strong desire to pump up. This set of exercises will help you get your body in shape and prepare it for further, heavier loads.
It is necessary
Gym
Instructions
Step 1
Day # 1.
- Bench press;
- Summary of dumbbell lying;
- Semiver;
- Standing dumbbell press;
- Dumbbell standing summary;
- Lunges with dumbbells;
- Legs (on the simulator);
- Press.
Step 2
Day number 2.
- Raising the dumbbell while standing (the elbow is pressed to the head);
- Lying with dumbbells (raising the forearm);
- In an incline with dumbbells (raising the forearm);
- Standing barbell (biceps);
- Sitting with dumbbells (biceps);
- Legs (on the simulator);
- Press.
Step 3
Day number 3.
- Upper back on the simulator;
- On the simulator, the lower back;
- Horizontal bar;
- Bars;
- Legs (on the simulator);
- Press.
