5 Days in the gym. Day 1
Goal
For people who have been in the gym for a while, and they want to continue improving their muscle mass. Each muscle group will be trained once a week. It must be combined with a balanced diet and cardiovascular program at least 2 days a week 30-45 min. Day 1: Chest and abs, Day 2: Shoulders and abs. Day 3: Legs and abs.
BENCH PRESS LEGS RAISED
4 sets
60 sec rest
Incline bar bench press narrow grip
4 sets
60 sec rest
Dumbbell Fly
4 sets
60 sec rest
Incline bench dumbbell flyes
4 sets
60 sec rest
ASSISTED DIPS
4 sets
60 sec rest
INCLINE BENCH PULLEY FLYES
4 sets
60 sec rest
Alternating chest press machine
4 sets
60 sec rest
Fitball crunch
3 sets
60 sec rest
Forearm Plank
3 sets
12 reps