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Training for muscle definition

Training for muscle definition.
Training for muscle definition by many experts and conditioning coach there




training for muscle definition by many experts and conditioning coach there. For a definition of the muscle is the most correct and balanced diet, kardioprogram training and access to full-body exercises with load. Goal is to topljejem subcutaneous fat, a moderate diet and intense exercise - fatigue of the body - define your muscles.
training for experienced club members: - 3 types of training, one after the other, make a cycle. Each type is performed 2 weeks, followed by testing and supplement program. This is a post workout muscle development . Aerobic training 60-75%, is complementary.
use as supplements Whey protein after a workout, and glutamine, BCAA, but is best on the method and amount of taking these drugs to consult with experts.
training sessions the introductory part-75min, rest between sets 45-60s, and exercise 2-3min.
TRAINING NO. 1:
Monday - sets x reps - Chest: Bench press - 3 × 12-15 -, Oblique thrust - 3 × 12-15 -, Stretch dumbbells - 2 × 15 -, Pullover - 2 × 15 -; Triceps: stretching of the forehead - 3 × 12-15 -, stretching the lat machine - 3 x 12-15 -, Kick back - 2 × 12 -; Belly: The switch and lift the leg-loom - with 2 x max -, Sheets: lifting the fingers and toes pushing leg-press - to 3 × 18 - Crawling, indexing Tuesday - aerobic training, racing strip + rowing machine, 45 min, 2-3h after meals.
Wednesday - by 3 sets x reps - Back: Pull-front - max -, Rowing-forward bend - 12 -, hyperextension - 15 -; Biceps: two-handed curls , seated dumbbell curls, concentrated curls - to 12 -; Forearm: Winding - max -; Sheets: Raising the fingers - 15 -.
Friday - sets x reps - Shoulder Thrust rod behind your head, and lateral dumbbell -seated forward bend - 3 × 12-15 - belly for two series: The switch - 15-20 -, Russian twist - max -; Legs: Squats - 3 x 12 -, Leg Flexion - 3 × 12 -, Barbell Lunges - 3 × 12 -.
Saturday - aerobic training, running outside - soft surface -, 45 min, the morning before breakfast.
TRAINING NO. 2:
Monday - sets x reps - Chest: Bench press - 4 × 12-15 -, Oblique thrust dumbbells - 3 x 12-15 -, thrust Decline - 3 × 12 -, Stretch-dumbbell flat bench - 2 x 10-12 -, Legs: Squats - 4 × 12 -, Leg Flexion - 2 × 12 -, Deadlift-straight legs - 3 × 10-12 -, Leg Flexion - 3 × 12 -; Belly: trunk forward bend-arms length - 2 x max - Sweden Ball - 3 x max -.
Tuesday - aerobic training, the combination of stepper and orbitrack, 45 min, 2-3h after meals.
Wednesday - 3 × 12-15 - Back: The withdrawal-lat-machine behind doors, T-bar rowing, hyperextension, biceps : Two-handed curl bench-Scot, Hammer curls, concentrated curls, Forearm: rolling behind his back; Leaves: The fingers - 5 × 17 -.
Friday - 3 × 12-15 - Shoulder Thrust dumbbell, barbell rowing standing dumbbell bent-sitting; Trapezius: shrug; Belly: Rising legs, abdominal contractions; Sheets: Raising the fingers - 20 -.
Saturday - aerobic training, running outside - soft surface -, 45 min, the morning before breakfast.
TRAINING NO. 3:
Monday - 4 sets x reps - Chest: Incline press, flat thrust and counter-sloping bed dumbbell, Pullover - 12 -; Triceps: Narrow bench press, stretching the lat machine - to 15 -; Abdomen: The switch, trunk forward bend - max -, Sheets: Lifting the fingers - 20 -.
Tuesday - aerobic training, comb. bicycle on the rowing machine, 45 min, 2-3h after meals.
Wednesday - 3 × 15 - Back: Pull-front - max -, bent-arm rowing, hyperextension, biceps: Two-handed curl Dumbbell curls Scotus-bench, concentrated curls, Forearm: Rolling on the front bench - 20 -
Friday - 3 × 15 - Shoulder Thrust rod behind your head, barbell rowing while standing, sitting, bent Trapezius: Front shrug, shrug, dumbbell; Belly: Oblique crunches and switch to the knee - max -; Sheets: Raising on the fingers - 6 x 20 -.
Sunday - all of 15 reps - Legs: Squats - 3 sets -, Leg Extensions - 2 sets -, Deadlift on straight legs - Series 3 -, Leg Flexion - Series 2 -, Dumbbell Lunges - 3 sets -; Belly: Rising and switch legs - 3 sets of max reps -
Training with higher repetitions will help highlight the modeling and muscle.
If you just want to bulk up muscles, ie. only visually define them, then you only need metering feed, without training.




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