Advanced training programs

These programs are designed for a veteran athlete in the gym (who has done general training for at least a month and a half) and is interested in focusing on the development of muscle mass. In this type of program, muscle damage is greater, and therefore nutrition is a very important factor in the success of the program and in preventing damage.

The 'missing' of this type of training is more problematic, and may create too large a gap between training. So this type of training program has to be committed!

The program is divided into 2 parts (A and B) and is designed for 4 exercises a week, for example:

Sunday

Monday

Wednesday

Thursday – B

Since each part of the program focuses on different muscle groups, it is possible to perform the exercises every two consecutive days but with dispersion over the week.

Note: It is recommended not to work on the abdominal muscles in every workout. You can perform between 3-6 sets in 2 sessions per week.

Program 1 (Advanced) (A)
The exercise sets resting reps
Chest: Chest press with free stick 4 8-12 minutes – 1.5 minutes
Chest: Butterfly against machine or hand weights 3 12-15 minutes – a minute and a half
Front-hand: Bending the elbows in a "percher" chair – rod W 3 8-12 minute and a half and a half
Forehand: bending elbows in a sitting position with weights – 3 12-15 minutes – 1.5 minutes
Shoulder: shoulder press in a machine or with weights in a sitting position 12 12 minutes – 1.5 minutes
Shoulder: Shoulder circumference with weights 3 12-15 minutes – 1.5 minutes
Another exercise for one of the above muscles according to need preference 3 8-12 minute and a minute and a half
Crunches with resistance – a weight or instrument 3 10-12 minute
Diagonal crunches – free or in the device 2-3 for each side 10-12
Minute
 
Program 1 (Advanced) (B)
 
 
The exercise sets resting reps
Reverse: Pull in the top of the pole (from the front of the head) 4 8-12 minutes – 1.5 minutes
Back (m.Schamah): Towing on a tee bar (elbows at shoulder height) 4 12-15 minutes – 1.5 minutes
Back (Zukpi-go): Go down in the Roman bench 3 8-12 minute and a minute and a half
Backhand: elbows on top of Pauli 3 8-12 minute and a minute and a half
Back hand: hand elbow flap behind the head (dumbbell) sitting 3 12-15 minutes – a minute and a half
Feet: Pressing on the device 4 12-15 minutes – 1.5 minutes
Legs (bent): Knee bends on the device 2-3 8-12 minutes – 1.5 minutes
Legs (raiding): Blow knee in the device 2-3 8-12 minute – a minute and a half
Crunches with resistance – a weight or device 3 10 minutes
Diagonal crunches – free or in the device 2-3 for each side 10 minutes
 
Program 2 (Advanced) (A)
The exercise sets resting reps
Chest: Chest compress using free weights (no incline) 4 8-12 minutes – 1.5 minutes
Breast: Proximity in the Cross-Cross (2 hands) or butterfly device 3 8-12 minute-and-a-half minute
Front-hand: bending elbows with sitting weights 2-3 8-12 minute-minute and a half
Front-hand: bent elbows 'hammer' with a bar or weights 2-3 8-12 minute – a minute and a half
Shoulder: row rowing with a W pole or weights 4 12 minutes – 1.5 minutes
Shoulder: shoulder press stand with rod 3 8-12 minute – a minute and a half
Another exercise for one of the above muscles according to need preference 3 8-12 minute and a minute and a half
Crunches with resistance – a weight or instrument 3 10-12 minute
Diagonal crunches – free or in the device 2-3 for each side 10-12 minutes
 
Program 2 (Advanced) (B)
The exercise sets resting reps
Reverse: Pull in lower elbows – elbows close to the body 4 8-12 minutes – 1.5 minutes
Back (from Q.): Rowing with weights on the stomach (bench) 3 8-12 minute and a minute and a half
Top trapezoid: shoulder lift ("do not want" movement) Weights 3 8-12 minutes – 1.5 minutes
Backhand: Break the elbows lying down – W pole or 2-3 weights 8-12 minute – 1.5 minutes
Rear hand: hand-hand elbow (separately) on top 2-3 2-3 8-12 minute and a half
Feet: Free squats (no instrument!) – with weights or a 4 8-10 minute-minute and a half
Legs (bent): Knee bending on the device 3 8-12 minute – 1.5 minutes
Legs (twins): Twins with a handshake (knee not moving) 3 12-15 minutes – 1.5 minutes
Crunches with resistance – a weight or instrument 3 10-12 minute
Diagonal crunches – free or in the device 2-3 for each side 10-12 minutes