TRAINING 3 TIMES A WEEK

The exercise schedule ensures enough rest between the training of individual muscle groups, and it is easy to include it in the duties and activities required of you by business, university, or school. You exercise two days during the work week, and you have the third training on the weekend.

The great advantage of this program is time efficiency, enough rest between training individual muscle groups, as well as enough rest for the whole body. The training lasts no longer than an hour, and there is no harmful effect of catabolic hormones.

What exercises do you do, in how many sets and repetitions?

Muscle groups have several different parts that need to be trained with different exercises in order to hit them from all angles and develop them harmoniously.

Thus, the shoulders have a front, middle, and back part. You practice the front one with front press, the middle one with side lateral raise, and the last one with bent-over lateral raises.

The chest has an upper, middle, and lower part. You practice the upper one with exercises on an inclined bench, the middle one on a flat bench, and the lower one on a decline bench.

Do 12 sets for larger muscle groups, and 8 for smaller ones.

The breaks between sets are 60 seconds, which allows for quick training, yet enough rest for intensity that promotes muscle hypertrophy. The tempo is standard, you raise the weight for two seconds, do not keep the weight in the zero position, and lower the weight for two seconds.