- - Rod;
- - pancakes;
- - bench.
Join a gym.Remember that muscle pump on the bar or bars for 7 days - from the realm of fantasy.You will need to handle large loads on free weights and closed.At the same time your task - to work to the limit, increasing the weight of the set to Seto and by exercise to exercise.
Start to perform warm-up exercises.Come to the gym and start the warm-up: jump on the rope for 5 minutes, press 20 times on the floor and do the stretching.Pay special attention to the back and arms, as they will take much of the work in the training.Warm-up is needed and necessary to prevent injury and micro-breaks.
Make bench press on a flat bench.Install the warm-up and lie down under the weight of the bar.Take it at shoulder
width, lift above his head and drop to the chest on inspiration.Then squeeze out the entire length of the hands on the exhale.Repeat 8-10 times in 4 sets.Relax a bit and walk around the room.
working muscles biceps.Take a dumbbell or a special curved barbell.Stand with your feet shoulder width apart, keep your back straight. Bend arms at the elbow, bringing the round to a contact with the breast.Then slowly exhale lower it.Do 4 sets of 10 repetitions each.
Perform deadlifts.Do this exercise only a day after the previous 2.Place the neck on the floor, set the low weight, come as close as possible to the shell and take it from the top grip.Lower the pelvis and whole body lift rod.Then, slowly, without hitting the floor as you exhale lower it.Repeat 10 times in each of the 4 sets.
Eat intensively throughout the training week.Your diet should be high in protein (milk, fish, meat, poultry), and carbohydrates (pasta, cereals, potatoes).Eat at least 5-6 times a day every 3.5 hours.This will create an anabolic effect on muscle, which will promote their growth.
a rest between workouts.Sleep at least 8 hours a day.