The main goal of this training program is building muscle mass through proper execution of the basic compound exercises.
This training program is an ideal way of training for all beginners who need to learn how to properly perform the basic compound exercises, but this training program can be used by more experienced practitioners who wish to make a change in your way of exercise in order to reduce or avoid muscle stagnation period.
They make just 3 workouts a week of the training program and their schedule will primarily depend on the possibilities and wishes of each individual practitioners, but here it is necessary to have at least 1 day of rest between each workout.
As mentioned before it is necessary to properly perform each exercise in the training program in order to avoid unwanted damage and ensure proper muscle growth.
Proper execution of each exercise involves controlled movements and complete activation of one group of muscles or muscle groups and is designed given exercise. It is recommended that you should start any training with 5-10 minutes of active warm-up.
-The rest between each series of an exercise should not exceed 90 seconds, while the rest between each exercise can be 2-3 minutes. To enable tangible results you should practice this training program at least 4-5 weeks.
Choice and schedule of exercises in this training program
Exercise No. 1 (Squats) – you should do 3 sets of this exercise with 10-15 reps in the series.
Exercise No. 2 (Stiff Leg Deadlift) – you should do 3 sets of this exercise with 10-15 reps in the series.
Exercise No. 3 (Seated Calf Raise) – you should do 2 sets of this exercise with 15-20 reps in the series.
Exercise No. 4 (Barbell Bench Press) – you should do 3 sets of 10-15 repetitions in series.
Exercise No. 5 (Bent Over Barbell Rows) – you should do 3 sets of this exercise with 10-15 reps in the series.
Exercise No. 6 (Standing Barbell Shoulder Press) – 2 series are made with 8-12 repetitions in series.
Exercise No. 7 (Standing Dumbbell Curl) – you should do 3 sets of 10-12 repetitions in series.