The program of exercises of the first step (the basic training program)

Monday: a breast, a back, an abdominal tension. Tuesday: shoulders, the top parts of forearms, the bottom parts of forearms, an abdominal tension. Environment: hips, shins, the bottom part of a back, an abdominal tension. Thursday: a breast, a back, an abdominal tension. Friday: shoulders, the top parts of forearms, the bottom parts of forearms, an abdominal tension. Saturday: hips, shins, the bottom part of a back, an abdominal tension.

In the given program always carry out on 5 approaches, and in each approach do 8-12 repetitions.

MONDAY And THURSDAY the Breast a bar Press lying on a horizontal bench. A bar press lying on an inclined bench." Pullovers "(lowering of the laid down hands with a bar for a life in a prone position). A back Pulling up on a crossbeam (each time carry out so much repetitions, how many can while their general number will not reach 50). Draught of a bar for a belt in an inclination. Power training: stanovay draught - 3 approaches from 10, 6, 4 repetitions"to the full". The Abdominal tension Liftings of feet - 5 approaches on 25 repetitions. TUESDAY And FRIDAY Shoulders bar Lifting on a breast and a press over a head. Lifting of hands with dumbbells through the parties. Power training: draught of a heavy bar for a chin in a standing position - 3 approaches from 10, 6, 4 repetitions"to the full"; a bar Push over a head - 3 approaches from 6, 4, 2 repetitions"to the full". The top parts of forearms Bending of hands with a bar in a standing position. Bending of hands with dumbbells in position sitting. A bar press the narrow successful fellow lying on a horizontal bench. Straightening of hands in elbows with a bar in a standing position. The bottom parts of forearms Bending of hands in wrists the successful fellow from below. Bending of hands in wrists the successful fellow from above. The Abdominal tension Lifting of a trunk from a prone position on an inclined bench - 5 approaches on 25 repetitions in everyone. ENVIRONMENT And SATURDAY of the Hip of Knee-bend. Attacks. Bending of feet in knees lying on a stomach. Shins Lifting on tiptoe from a standing position - 5 approaches on 15 repetitions in everyone. The bottom part of a back Power training: stanovay draught with direct feet - 3 approaches from 10, 6, 4 repetitions "to the full"; "a buzzing " (inclinations forward with a bar on shoulders from a standing position) - 3 approaches from 10, 8, 6 repetitions "to the full". (Though these power exercises are intended directly for the bottom part of a back, they influence also trapezoid muscles and bicepses of feet and help to develop the general force.) an abdominal tension Lifting of feet - 5 approaches on 25 repetitions in everyone. The program of exercises of the second step (the basic training program)

Monday: a breast, a back, hips, shins, an abdominal tension. Tuesday: shoulders, the bottom part of a back, the top parts of forearms, the bottom parts of forearms, an abdominal tension. Environment: a breast, a back, hips, shins, an abdominal tension. Thursday: shoulders, the bottom part of a back, the top parts of forearms, the bottom parts of forearms, an abdominal tension. Friday: a breast, a back, hips, shins, an abdominal tension. Saturday: shoulders, the bottom part of a back, the top parts of forearms, the bottom parts of forearms, an abdominal tension.

In the given program of exercise carry out on 5 approaches, and in each approach do 8 12 repetitions.

MONDAY, WEDNESDAY, FRIDAY the Breast a bar Press lying on a horizontal bench. A bar press lying on an inclined bench." Pullovers "(lowering of the laid down hands with a bar for a life in a prone position). A back Pulling up on a crossbeam (each time carry out so much repetitions, how many can while their general number will not reach 50). Draught of a bar for a belt in an inclination. Power training: становая draught 3 approaches from 10, 6, 4 repetitions" to the full ". Knee-bend hips. Attacks. Bending of feet in knees lying on a stomach. Shins Lifting on tiptoe in a standing position of 5 approaches on 15 repetitions in everyone. An abdominal tension Lifting of feet of 5 approaches on 25 repetitions in everyone. TUESDAY, THURSDAY, SATURDAY Shoulders bar Lifting on a breast and a press over a head. Lifting of hands with dumbbells through the parties. Power training: draught of a heavy bar for a chin in a standing position 3 approaches from 10, 6, 4 repetitions" to the full "; a bar Push over a head 3 approaches from 6, 4, 2 repetitions" to the full ". The bottom part of a back Power training: stanovay draught with direct feet 3 approaches from 10, 6, 4 repetitions" to the full ";" Buzzing морнингз "(inclinations forward with a bar on shoulders from a standing position) 3 approaches from 10, 8, 6 repetitions" to the full ". (Though these power exercises are intended directly for the bottom part of a back, they influence also trapezoid muscles and bicepses of feet and help to develop the general force.) the top parts of forearms Bending of hands with a bar in a standing position. Bending of hands with dumbbells in position sitting. A bar press the narrow successful fellow lying on a horizontal bench." The French press "from a standing position. The bottom parts of forearms Bending of hands in wrists the successful fellow from below. Bending of hands in wrists the successful fellow from above. The Abdominal tension Lifting of a trunk from position, lying on an inclined bench of 5 approaches on 25 repetitions in everyone. Solve, approaches you or not such program. From myself I will tell that this program contains a considerable quantity of exercises carried out for training, so if you are not assured that your genetics at level above an average it is not necessary to assign to it high hopes. At weak or even normal responsiveness of muscles on loading it you will overtrain.