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Minimum exercise with optimal progress | How?


minimum-exercise-with-optimal-progress

Minimum exercise with optimal progress | How?

Training plan which is based on four days of activities with three days of rest during the week, is designed so that through 12 weeks show optimal results with respect to increasing muscle and getting lean muscle mass in general.

So, if problematic weekend, then simply be timed two days of rest, if still greater problem in working days, each can adapt itself best variant, a weekly training plan essentially looks like this:

Day 1 – The lower part of the body, the emphasis on the quadriceps

Day 2 – Upper Body

Day 3 – Holidays

Day 4 – The lower part of the body, the emphasis on the hamstrings

Day 5 – Upper Body

Day 6 – Holidays

Day 7 – Rest

Exercises:

The first day of the cycle, when the planned training of the lower body with emphasis on the quadriceps, training ‘should look like this:

Squats (6-12 reps, 3 sets)

Leg press (6-12 reps, 3 sets)

Hack squats – with a rod behind the buttocks (6-12 reps, 2 sets)

Deadlift corrected leg (10-15 reps, 2 sets)

Lying hamstring curl (6-12 reps, 3 sets)

Leg Extensions – shot (6-12 reps, 3 sets)

Standing on a machine for lifting sheets (6-12 reps, 3 sets)

The second day of the cycle, when the scheduled upper body training plan should look like this:

Bench Incline bench (6-12 reps, 3 sets)

Decay (6-12 reps, 3 sets)

Lateral Raise dumbbells (6-12 reps, 3 sets)

Rowing (6-12 reps, 3 sets)

Withdrawals at lat Mazin (6-12 reps, 3 sets)

Flying for the last shoulder (12-15 reps, 3 sets)

Biceps curl on Scott bench (6-12 reps, 3 sets)

Withdrawal cable triceps (8-15 reps, 3 sets)

The fourth day of the cycle is again reserved for the lower body, but this time in the middle of training exercises for the hamstrings.

Leg Extensions – shot (12-20 reps, 4 sets)

Lying hamstring curl (12-20 reps, 4 sets)

Lunges with dumbbells (8 breakthroughs, 4 series)

Front squats (12-20 reps, 3 sets)

Deadlift corrected leg (12-15 reps, 3 sets)

Seated on a machine for lifting sheets (15-25 reps, 3 sets)

Fifth, the last day of the cycle, after which follows a break of two days, based on stimulation of hypertrophy of the upper body, and these are exercises that should be in the training program:

Dumbbell Bench thrust on the incline bench (12-15 reps, 3 sets)

Decay (to failure, 3 sets)

Lateral Raise dumbbells (15-25 reps, 3 sets)

Rowing (12-15 reps, 3 sets)

Withdrawals on the lat machine (12-15 reps, 3 sets)

Flying for the last shoulder (15-25 reps, 3 sets)

Biceps curl on Scott bench (15-20 reps, 3 sets)

Withdrawal cable triceps (15-20 reps, 3 sets)

With this complete program, not so common but hard trainings, it is necessary to devote great attention to diet, and that during the week in sufficient time to rest, is left as an excellent vacation area, regeneration and muscle growth. All you need is to provide them with the right fuel in the form of a sufficient protein intake, but also all the other elements, so that the final week 12 of follow-up of this training program, changes to the body were more than visible.

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Road To Olympia | Jay Cutlers Leg training day | The Regimen


road to olympia legs traningRoad to Olympia | Jay Cutler training legs routine

ExerciseSetsReps
Lying Leg Curls410
Seated Leg Curls310
One Leg Curls310
Stiff Legged Deads310
Leg Extensions210
Leg Press410
Hack Squats410
Front Squats410
Lunges310
Leg Extensions410

Source of image @ Pinterest