SYSTEM NUMBER 1
Day1
Press lifting body with weights and rope 1max
Chest press of a bar 4x12x10x8x6
Chest press angled 4x12, 10, 8.6
Chest divorce angle 3x10x8x6
Biceps sitting on a bench isolated curve neck 3x10x8x6
Biceps curve vulture standing 4x12, 10, 8, 6
Biceps sitting with motors 4x15x12x10x8
Press climbing legs on the bars and in the simulator with a stick 2max
Day 2
Press climbing legs on the bench and leaned rope 1max
Spin pull ups 3max
Spin thrust block to the chest wide grip 4x15, 12, 10, 8
Spin thrust to the chest reverse grip 4x15, 12, 10, 8
The back is bent rod in the slope in the simulator 3x10x8x6
Gontel spin in the slope 3x10x8x6
Spin thrust block to the abdomen 3x10h8h6
Back and press hyperextension and flexion in the simulator with a stick 2max
Day 3
Press lifting body with weights and rope 1max
Shoulders dumbbell bench sitting 4x12, 10, 8, 6
Shoulders divorce in hand 4x12x10h8x6
Bumps on the shoulders of a clone 4x10x8x6x4
Tiritseps Dips 3x10x8x6
Tiritseps bench press curve neck 4x12, 10, 8, 6
Tiritseps in the simulator with a stick 4x12h10h8h6
Press climbing legs on a flat skaie and slopes in the simulator with a stick 2max
Day 4
Press climbing legs on the bench and leaned rope 1max
Workout - cardio .....
Legs Squats 3x12x10x8
Legs mode in the simulator 45 degrees 5x15x12x10x8x6
Legs flexion 5x15x12x10x8x6
Legs Leg Extension 5x15x12x10x8x6
calf standing and sitting 5x15x12x10x8x6
Press climbing legs on a flat bench and slopes in the simulator with a stick 2max
SYSTEM NUMBER 2
Day1
Press lifting body with weights and rope 1max
Chest press angle at Smith 4x10x8x6x4
Chest divorce angle 3x10x8x6
Chest bench press at Smith 4x10, 10, 8, 8
Tiritseps Dips 3x10x8x6
Triceps bench press at Smith narrow hvatom4h10, 10, 8, 8
Triceps Dumbbell sitting at the head 4x10
Press climbing legs on the bars and in the simulator with a stick 2max
Day 2
Press climbing legs on an incline bench and rope 1max
Spin pull ups 3max
Spin thrust block to the chest 4x15, 12, 10, 8
Gamera spin 4x15, 12, 10, 8
The back is bent rod in the slope in the simulator 3x10x8x6
Gontel spin in the slope 3x10x8x6
Spin thrust block to the abdomen 3x10
Back and press hyperextension and flexion in the simulator with a stick 2max
Day 3
Press lifting body with weights and rope 1max
Shoulders divorce in hand 3x10x8x6
PWM shoulders sitting at Smith 4x12, 10, 8, 8
Bumps on the shoulders of a clone 4x10x8x6x4
Biceps standing in the simulator with a stick 3x10
Biceps standing flat bar 4x12, 10, 8, 6
Biceps standing with one hand rested in the shop 4x15x12x10x8
Press climbing legs on a flat bench and slopes in the simulator with a stick 2max
Day 4
Press climbing legs on the bench and leaned rope 1max
Workout - cardio .....
Legs Squats 3x12x10x8
Legs mode in the simulator 45 degrees 5x15x12x10x8x6
Legs flexion 5x15x12x10x8x6
Legs Leg Extension 5x15x12x10x8x6
calf standing and sitting 5x15x12x10x8x6
Press climbing legs on a flat bench and slopes in the simulator with a stick 2max
SYSTEM NUMBER 3
Day1
Chest press angle at Smith 4x8
Chest bench press at Smith 4x10, 10, 8, 8
Chest divorce 3x10
Tiritseps push-ups on the bench 3x10
Tiritseps bench press at Smith narrow grip 4x10, 10, 8, 8
Triceps Dumbbell sitting at the head 4x10
Day 2
Spin pull ups 5max
Spin thrust block to the chest 4x15, 12, 10, 8
Gontel spin in the slope 3x10
The back is bent rod in on the clone 3x10
Spin thrust block to the abdomen 3x10
Press the trunk and lift the rope 2 x max
Day 3
Warm-up - pull ups 3max
Shoulders divorce in hand 3x10
PWM shoulders sitting at Smith 4x12, 10, 8, 8
Bumps on the shoulders of a clone 4x10
Biceps standing in the simulator with a stick 3x10
Biceps curve rod standing 4x12, 10, 8, 6
Biceps dumbbell standing 4x10
Press the trunk and lift the rope 2 x max
Day 4
Workout - cardio .....
Legs squats at Smith 5x10 80kg
Legs mode in the simulator 45 degrees 2x7 2x7 150kg 170kg
Legs flexion in the simulator 4x10
Legs leg extension in the simulator 4x10
Calf standing and sitting 4x15
SYSTEM NUMBER 4
Day1
Warm-ups pull 3max
Chest bench press at Smith 4x10, 10, 8, 8
Chest press angle at Smith 4x8
Chest divorce 3x10
Tiritseps bench press at Smith narrow grip 4x10, 10, 8, 8
Tiritseps push-ups on the bench 3x10
Triceps Dumbbell sitting at the head 4x10
Day 2
Warm-ups pull 3max
Spin thrust block to the chest wide grip 4x15, 12, 10, 8
The back is bent rod in on the clone 3x10
Spin dumbbell in the slope 3x10
Pulldown exercise back to the breast 3x10
Press the trunk and lifting rope 2max
Day 3
Warm-ups pull 3max
Shoulders bench sitting at Smith 4x12, 10, 8, 8
Shoulders divorce 3x10
Bumps on the shoulders of a clone 4x10
Biceps curve rod standing 4x12, 10, 8, 6
Biceps standing in the simulator with a stick 3x10
Biceps dumbbell standing 4x10
Press down and lift the rope 2 x max
Day 4
Workout - cardio .....
Legs squats 5x10 80 kg
Legs mode in the simulator 45 degrees 2x7 2x7 150kg 170kg
Legs flexion in the simulator lying 4x10
Legs leg extension in the simulator sitting 4x10
Calf standing and sitting 4x15
SYSTEM NUMBER 5
Day1
Warm up -kardio
Chest bench press at Smith 4x8
Chest press angle at Smith 4x8
Chest divorce 3x10
Chest pullover 2max
Chest simulator hp 2max
Tiritseps bench press at Smith narrow grip 4x8
Tiritseps push-ups on the bench 3x11 and then dips 1max
Tiritseps dumbbell sitting at the head 4x8
Triceps in the simulator with a stick 3 max
Day 2
Warm up -kardio
The back is bent rod in on the clone 3x10
Spin thrust block to the chest 4x15
Spin thrust block to the abdomen 4x15
Gamera spin 2max
Spin dumbbell in the slope 3x12
PWM shoulders sitting at Smith 4x8
Shoulders divorce in hand 3x8
Bumps on the shoulders of a clone 4x8
Press the trunk and lift the rope 2 x max
Day 3
Warm up -kardio
Tiritseps bench press at Smith narrow grip 4x8
Tiritseps famous French Craven Rod 4x8
Tiritseps push-ups on the bench 3x11 and then dips 1max
Triceps Dumbbell sitting at the head 4x8
Triceps in the simulator with a stick 3 max
Biceps curve rod standing 4x8
Biceps standing in the simulator with a stick 3x8
Biceps dumbbell standing 4x8
Biceps standing dumbbell in the simulator 3x10
Biceps vertical block reverse grip 2max
Press the trunk and lift the rope 2 x max
Day 4
Warm up -kardio
Chest bench press at Smith 4x8
Chest press angle at Smith 4x8
Chest divorce 3x10
Chest simulator hp 2max
Legs squats 5x8 80kg
Legs mode in the simulator 45 degrees 2x7 2x7 150kg 170kg
Legs flexion in the simulator lying 4x8
Legs leg extension in the simulator sitting 4x8
Calf standing and sitting 4x6
SYSTEM NUMBER 6
1-Day
breast
1: Bench press rod 4 * 12-10-8-6
2: barbell bench press at an angle 4 * 12-10-8-6
3: dips 3 * 08/10/12
4: Divorces dumbbells lying 3 * 10/08/12
triceps
1: dips 4* 12-10-8-6
2 French Bench press 4 * 12-10-8-6
3: Triceps block with rope behind the head 3-12-10-8
4: Calf standing 4 * 20-18-16-12
5: Press the rope slopes 3 * 30-25
6: ignition 3* Maxxx.
2 - Day
back
1: Thrust rod at an angle 4 * 10-12-8-6
2: Pulling up to Rudy 4* 12-10-8-6
3: Thrust block to the abdomen 3 * 10/08/12
4: Link Gamir 3* 10/08/12
5: dumbbell in the slope of 3 * 10/08/12
6: Giperehstentsiya 3*20
7: Calf sitting 3 * 20
8: Rise of the trunk 3 * 15-30
9: The rise of the legs on the boards of Swedish 3 * Maxxx.
3 - Day
shoulders
1; Press of a bar from the front 4 * 12-10-8-6
2; DELTA standing with dumbbells in hand 4 * 12-10-8-6
3; DELTA tilted 4 * 12-10-8-6
4; Thrust rod shoulders 3 * 15-12.
biceps
1; Biceps standing with shtangoy 4 * 12-10-8-6
2; Biceps with Crewe shtangoy 4 * 12-10-8-6
3; Biceps with dumbbells sitting 3 * 10/08/12
(After two weeks of 90 degrees with dumbbells)
Press Raise legs Swedish board 3 * Maxxx
Incitement 3 * Maxxx.
(After two weeks Tritsebs block) * 4 12-10-8-6
4 - Day
feet
1; Squats 4 * 15-12-10-8
2; Hug squats 3 * 10/08/12
3; Leg press 45 degrees 3 * 08/10/12
4; Two-headed lying 3 * 12/15/10
5; Thrust rod on straight legs 3 * 15/12/10
6; The slopes of the straight barbell CO feet 3 * 12/15/10
Press ups feet on the bar 3 * Maxxx
Incitement. 3 * Maxxx.
SYSTEM NUMBER 7
Day 1
Press the body with weight lifting and sitting in the simulator 2 max
Spin pull 5max
Spin thrust block to Rudy 4x15, 12, 10, 8
The back is bent rod in on the clone 3x10
Spin Hamer 3x8,8,6
Spin dumbbell in the slope 3x10
Spin thrust block to the abdomen 3x10
Press combustion and lift feet on the bars 2 x max
Day 2
Press the body with weight lifting and sitting in the simulator 2 max
Chest bench press at Smith 4x10, 10, 8, 8o
Chest press angle at Smith 4x8
Chest divorce 2x8,8
Biceps smooth rod standing 4x12,10,8,6
Biceps curve rod standing 4x12, 10, 8, 6
Biceps standing dumbbell bench rested in 4x10,8,6,4
Press ignition twist on the bench 2max
Day 3
Press. lift the body with weight and turns with a stick 2 max
Shoulders bench sitting at Smith 4x12, 10, 8, 8
Shoulders divorce 3x10,8,6
Shoulders lifting barbell in front of 3x10,8,6
Shin standing and sitting 4x15
Triceps bench press at Smith narrow grip 4x10, 10, 8, 8
Tiritseps push-ups on the bench 3x10,8,6
Triceps Dumbbell sitting at the head 4x12,10,8,6
Press combustion and climb on the bars feet 2 max
Day 4
Press the body with weight lifting and sitting in the simulator 2 max
Legs squats 5x10 80 kg
Legs mode in the simulator 45 degrees 2x7 2x7 250kg 300kg
Legs flexion in the simulator lying 4x12.10.8.6
Legs leg extension in the simulator sitting 4x12.10.8.6
Calf standing and sitting 4x15
Press combustion and lift feet on the bars 2 x max
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