Cycle lasts three days, exercise two muscular groups, and after the third day following the day of rest.

Active week will begin with exercises for the chest and biceps. While you are doing these series for this specific area, concentrate the target muscle group, and be careful how you breathe, cut the training with several different series of sit-ups.
The next day we are training facing muscles: the exercises are scheduled for back and triceps. Sit-ups are again in the program: in several different series.

The third day of training we complete exercises for legs and shoulders (How To Establish A Balanced Development Of Shoulders). And the abdominal muscles are not resting even today! Rest follows them only tomorrow, as well as all other muscles. After a day of rest, we go again!

Exercise

1. DAY - Chest And biceps

Chest

* Exercise - bench press (3 series by repeating 8-12)
* Exercise - dumbbell press on incline press (3 series by repeating 8-12)
* Exercise - bench press with dumbbell (3 series by repeating 8-12)

Biceps

* Exercise - biceps with dumbbell alternating (3 series by repeating 8-12)
* Exercise - biceps with bar (3 series by repeating 8-12)
* Exercise - biceps with dumbbell at the same time (3 series by repeating 8-12)

During each training recommended several different series of sit-ups.

2. DAY - Back And Triceps

Back

* Exercise - wide knuckle (3 series by repeating 8-12)
* Exercise - one-hand feat in folding (3 series by repeating 8-12)
* Exercise - rowing (3 series by repeating 8-12)

Triceps

* Exercise - triceps with dumbbell behind the head (3 series by repeating 8-12)
* Exercise - triceps with bar (french bench) (3 series by repeating 8-12)
* Exercise - triceps with dumbbell (3 series by repeating 8-12)

During each training recommended several different series of sit-ups.

3. DAY - Legs and shoulders

Legs

* Exercise - squat (3 series by repeating 8-12)
* Exercise - squat machine (3 series by repeating 8-12)
* Exercise - dead lift (3 series by repeating 8-12)-be really careful with this exercise
* Exercise - sedentary thrust (3 series by repeating 8-12)

Shoulders

* Exercise - dumbbell fly (3 series by repeating 8-12)
* Exercise - dumbbell fly- siting position (3 series by repeating 8-12)
* Exercise - cable lugging (3 series by repeating 8-12)

During each training recommended several different series of sit-ups.

All exercise are explained on blog in details with pictures. To find them simply click on links under names of muscular group. And remember only thing between you and success is YOU.

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