recessioncombattraining.com

Day – 1

Breast

* Warm up time with a set of 15 pesos light dumbbell flies.

* Make sure you get a good stretch on the chest.

* Second, the trend of weights 2 sets, 10 repetitions.

* Next, you tend flies 2 sets, 10 repetitions.

* Finally, go to cable crossovers 3 sets of 10 repetitions.

Calves

* Calves sitting 3 series, 15 repetitions.

* Veal stand up 3 sets, 15 reps.

Abs

* Croque knees and ankles crossed in 4 sets, 20 reps.

* Squirting knees, rested on the end of the bench press 4 sets, 20 reps.

Day – 2

Cardio

* Heating and begin an intensive course of 20-30 minutes of cardio (running, cycling, rowing).

* Follow with 20 minutes of stretching each leg 30 seconds.

Day – 3

Feet

* Warm the bike or treadmill for about 5 minutes.

Leg Press * to 5 sets, 12 repetitions.

* Squat – 3 sets, 10 reps.

* Stage 3 expansion, 10 repetitions. Leg curls 4 sets, 12 reps.

* Dead Lifts 3 sets of 10 repetitions.

Day – 4

Take the day off as your body needs to relax a little after three days of rigorous training in the gym. If you need to go after less exercise exercises like short walks on the treadmill or stretching exercises for a brief moment. If possible go running or jogging in a park or enjoy a sport of your choice.

Day – 5

Return

* Start with 3 sets, 12 reps of wide grip pull-down. Start the first set of light weight and then gradually increase the weight.

* Continue with 2 sets, 10 reps of chin lift.

* The last to do 3 sets, 10 reps of seated rows.

Back

* Start with 3 sets of 12 reps of shoulder presses. Start the first set in very light weight and gradually increase the weight.

* Then, find the back of the machine DELT 3 sets, 12 reps.

Day – 6

Biceps

* Warm up muscles with 1 set of 15 reps of standing barbell curl, is a lightweight.

* Then go to 2 sets, 2 representatives of preacher curls, and focus on the contraction of the biceps.

Finally, 3 sets, 12 reps of seated hammer curl.

Triceps

* Start with 3 sets of 10 repetitions of bench press close grip.

* End the session with 3 sets, 10 representatives depreciation push a rope or a bar.

Day – 7

Repeat the exercise for cardio Day 2