Training systems are usually designed for different time intervals. Today we will talk about the training program for one week. A set of muscle mass up to 5 kg. According to the rules of this system, you have to perform only 14 exercises. Of these, six will focus on developing arm muscles, five on legs, and five more to strengthen core muscles. We will now take a closer look at the 1 week bodybuilding system.
Exercises for the development of muscles of the legs and core
Quadriceps
The exercise is performed on a simulator. Place your feet on the pillow, with the knee joints parallel to the axis of rotation of the simulator. Start lifting the weight smoothly, keeping a short pause at the top of the trajectory. Perform as many repetitions as possible. If there are more than 12 of them, then in the next approach, increase the weight by five percent.
Hip biceps
Sit on the machine, face down. With your legs grabbing the roller cushion, begin bending your legs, trying to touch the gluteal muscles. Perform as many repetitions as possible. If there are more than 12 of them, then in the next approach, increase the weight by five percent.
Squats
Squats are one of the best exercises. When it is performed, a large number of muscles of the back and legs are involved in the work. Remove the projectile from the rack and move one step away from it. Place your legs at shoulder level. Squat until you touch your calves. Perform as many repetitions as possible. If there are more than 12 of them, then in the next approach, increase the weight by five percent.
Pullover
An excellent exercise for developing the muscles of the chest and upper back. Lie on a bench with your shoulder joints on it and your lower body and head outside. Dumbbells must be held by one end in front of the chest, arms must be extended. Inhale and start lowering the projectile behind your head. Make sure your arms are always straight and focus on stretching your body while the dumbbell is behind your head. Perform as many repetitions as possible. If there are more than 12 of them, then in the next approach, increase the weight by five percent.
Deadlift, legs straight
To relieve the spinal column, bend your knees slightly. The exercise is very effective for the lower back, quads, and glutes. Use a stand to increase the range of motion.
Stand on the stand and grab the bar with one hand from the bottom and the other from the top. Start lifting the projectile until you reach an upright position. After that, start lowering it. Perform as many repetitions as possible. If there are more than 12 of them, then in the next approach, increase the weight by five percent.
Laying dumbbells in a prone position
Lie on a bench and pick up dumbbells, placing them in front of your chest. Bending your arms at the elbow joints, begin to slowly spread your arms, and then return to the starting position. Perform as many repetitions as possible. If there are more than 12 of them, then in the next approach, increase the weight by five percent.
Exercises for the development of biceps
Lifting the bar for biceps in a standing position
You need to complete two sets without a pause in between. Do not use locks so that you can quickly reduce the weight of the projectile by 20 percent after the first set. Maintain an upright body position while performing the movement. Do 8 to 12 reps, then drop the weight and move on to the second set.
Biceps with a barbell in a standing position
It is necessary to perform as many repetitions as possible. Do not help yourself with the body. When the muscles give up, do a couple more reps with your torso. After that, go straight to the pull-ups.
Pull-ups in the negative phase
Before performing the movement, a chair or bench must be placed under the crossbar. This is necessary in order to overcome the positive phase of the movement quickly. Lower yourself as slowly as possible. Do the exercise until you can control the negative phase of the movement.
Exercises for the development of triceps
Dumbbell press from behind the head
Perform two sets without a break in between. Prepare two sets of dumbbells 20 percent less than the first. Hold the dumbbells over your head with your elbows close to your head. Slowly lower the projectile behind your head and make sure that the elbow joints remain motionless. Do 8 to 12 reps and go straight to the second set with a lighter working weight.
Dumbbell press from behind the head in a standing position
Pay special attention to your technique and do as many repetitions as possible. After completing the last repetition, go straight to the dips.
Dips on the uneven bars in the negative phase
Do the exercise in the same way as pull-ups. Focus on technique.
For other programs for rapid muscle gain, see this video by Denis Borisov:
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