THIGHS
4 x 10 reps
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Incline thigh press.
Click on the images to
display the demonstrations.
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Standing CALVES
4 x 15 reps
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Calf press
With free weights or machine.
Stand on your toes, keep the feet parallel.
The toes must be above the ground,
for example on the edge of a stair.
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BACK
4 x 10 reps.
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Pull-ups
I know this may be hard for beginners, but try to find someone to help you, I obtained great results with this exercise.
If I had to choose only one exercise for the back, this would be it.
This exercise is designed to develop the dorsals.
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BACK
3 series
10-8-6 reps.
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V-bar pulldowns.
This exercise is designed to develop the upper part of the back.
During this movement, it is also important to lean slightly backwards. |
BACK
3 series
10-8-6 reps.
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Do this exercise in super-set with the previous ones, in other words a series of cable rows and then without a break, do a series of V-bar seated cable rows.
Excellent exercise which I used to do to thicken and broaden my back.
It is important to keep the back straight at all times.
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PULL OVER.
3 x 8 repetitions.
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Avoid bending the arms too much and lifting the lumbars at end of extension.
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BICEPS.
Super-sets :
7 X 7 X 7.
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To see the work principle, click HERE. |
BICEPS
45° bench
3 X 10 reps.
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Two-arm incline dumbbell curls |
BRACHIAL
SUPER-SETS
3 X 10
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Standing with the Hammer bar or
with two dumbbells. |
ABDOMINALS.
3 series of the
Maximum.
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Do the movement in all three directions:
Right, left and middle.
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RECTUS ABDOMINIS MUSCLES.
3 X Maximum.  |
Variant of the traditional "crunch" exercise.
Click on the images to
display the demonstrations. |
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