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The Proven Muscle Building Training | Trainer



Would you like to change your look with your shirt off? Then you have to work hard in the gym – but it does not make sense to throw weights around if you do not train smart. This is where this four-week training block comes in, designed by Men's Fitness experts. It turns your torso at twice the speed by hitting the main upper muscle groups several times a week to shock your body in rebuilding damaged muscle fibers bigger and stronger. The result? In just 28 days, you have reached your total upper body weight – and are stronger and leaner.

How the Plan Works

In each of the four weeks of this 28-day plan, you have trained your main upper body muscles twice to stimulate a response that makes them bigger and stronger again.

Do not worry if you train your chest, back, shoulders, biceps, and triceps more than once a week. First, it's a lot, and that's what's needed to quickly make big changes to your body. Second, you will not be beating these muscles the same way in successive sessions: the exercise plan has been carefully designed to do so. Muscles get a new incentive to sustain gains without the risk of injury, fatigue, or overtraining , The first session of each week beats on the chest and back, the second on the biceps and triceps, the third on the legs and back and the fourth on the shoulders and chest.

All four weekly workouts have five moves that you will complete Perform the exercises in the correct order, following the specified exercises, sets, reps, tempos, and rest periods. Try to spend a day between sessions, and make sure you consume a lot of protein and get enough sleep.

Tempo Training

To achieve the full effect of these workouts, you must stick to the four-digit number-tempo code for each exercise. The first number indicates how long you need in seconds to lower the weight, the second how long you want to stop at the bottom of the movement, the third, how long you will need to lift the weight, and the last digit How long do you stop at the top end? X means that part of the train should be exploded. The accumulated time under tension increases your heart rate to burn fat and break down muscle tissue, making it bigger and stronger. Keep each repetition supple and controlled, so that your muscles do the work ̵

1; not the swing.

Warm Up

This workout significantly strains your muscles by encouraging them to work overtime, as prescribed in the training plan. Progressive fatigue is built up. It is even more important that you do not exercise with cold because you may have trouble staying in shape, which increases the risk of injury.

Because the Plan Below Includes Training If you are part of your upper body twice a week, you may still have soreness in the area you are targeting with your workout. This is another reason to spend five to ten minutes warming up those muscles so you are not tense and creaky when doing the right reps.

By warming up, we do not mean five half-hearted minutes on a treadmill or exercise bike. You need to prepare for the movements you are performing. This warm-up routine begins with seven dynamic sections that generally loosen the body and then proceeds to a training-specific section. In each of the following workouts, you do five different exercises, so it's worth taking them one at a time, with little or no weight. Pushups are a good warm up exercise for bench presses for example.

Skipping this part may seem appealing, but you'll benefit immediately if you hit your first set hard instead of starting with the back foot.

Training 1: chest and back

1 bench press

 Bench press "title =" Bench Press "/> </div>
</p></div>
</p>
<p>  <strong> Sets </strong> 5 <strong> Reps </strong> 10 <strong> Tempo </strong> 2010 <strong> Break </strong> 60 sec. </p>
<p>  Lie on a flat bench and hold a barbell with your hands slightly wider than shoulder width apart Push it back to the beginning. </p>
<h4>  2 Bend over row </h4>
<div id=
  Bend over barbell row "title =" Bend over barbell row "/> </div>
</div>
<p><strong>  Sets </strong> 5 <strong> Reruns </strong> 10 <strong> Tempo </strong> 1110 <strong> Rest </strong> 60 sec </p>
<p>  Hold a barbell with an overhand grip, hands just outside your legs. Bend your knees slightly and support the core. Then pull up the bar and bring it up with your elbows. Lower back to start. </p>
<h4>  3 diagonal dumbbells </h4>
<div id=
  Slanting dumbbells "title =" Slanting dumbbells "/> </div>
</div>
<p><strong>  Sets </strong> 3 <strong> Reruns </strong> 12 <strong> Pace </strong> 2010 <strong> Break </strong> 60sec [19659004] Lie on an incline bench, holding a dumbbell in each hand on your shoulders and pushing the weights up until your arms are straight, then lower them to the beginning under control. </p>
<h4>  4 Slanting Dumbbell fly </h4>
<div id=
  Dumbbell fly "title =" Dumbbell fly "/> </div>
</div>
<p><strong>  Sets </strong> 3 <strong> Reps </strong> 12 <strong> Pace </strong> 2010 <strong> Break </strong> 60 sec [19659004] Lie on an incline bench and hold a dumbbell in each hand over your face, with your palms facing and your elbows slightly bent. Lower them and bring them back up. </p>
<h4>  5 Pull Up </h4>
<div id=
  Superset Workout 1: 1B Pull Up "title =" Superset Workout 1: 1B Pull Up "/> </div>
</div>
<p><strong>  Sets </strong> 3 <strong> Repeats </strong> 6-12 <strong> Tempo </strong> 2011 <strong> Break </strong> 60sec </p><div><script async src=

Hold a chin-up bar with an overhand grip, hands shoulder width apart Tighten your core and then pull yourself up until your chin is over the bar. until your arms are straight again.

Workout 2: Biceps and Triceps

1 Pull-Up

  Pull-Up

Sets 5 Reps 6-10 Tempo 2011 Rest 60sec

Holding a chin-up bar with hands shoulder width apart, palms facing you, tense your core, then pull yourself up until your chin is over the bar. Lower until your arms are straight again.

2 Triceps Dip

Sets 5 Repeats 6-10 Tempo 2010 Pause 60sec

Handrims or bars with straight arms. Hold your chest up and bend your elbows to lower your body as much as possible. Forcefully push up to return to the start.

3-triceps extension

  Dumbbell triceps extension "title =" Dumbbell triceps extension "/> </div>
</div>
<p><strong>  Sets </strong> 3 <strong> Repeats </strong> 12 <strong> Tempo </strong> 2011 [19459015Pause</strong> 60 sec. </p>
<p>  Get up and hold the dumbbells over your head with both hands. </p>
<h4>  4 standing biceps curls </h4>
<div id=
  dumbbell biceps curls "title =" dumbbell biceps curls "/> </div>
</div>
<p><strong>  phrases </strong> 3 <strong> Repeats </strong> 12 <strong> Tempo </strong> 2011 <strong> Break </strong> 60sec </p>
<p>  Get up and hold the dumbbells with your palms facing forward. Keep your elbows engaged, pull the weights together and push your biceps up. Lower it back to the start. </p>
<h4>  5 Seated Inclined </h4>
<div id=

Sets 3 Repeats 12 Tempo 2011 Break 60 Sec.

Sit on an incline bench and hold the dumbbells with your palms facing forward at your sides. Keep your elbows engaged, pull the weights together and push your biceps up. Lower it back to the start.

Workout 3: Legs and Back

1 Squats

  Squats "title =" Squats "/> </div>
</div>
<p><strong>  Sets </strong> 5 <strong> Reps </strong> 10 <strong> Tempo </strong> 2010 <strong> Break </strong> 60 sec. </p><div><script async src=

Get up and hold a barbell over the back of your shoulders can, then go back up to get back to the start.

2 Good Morning

  Barbell good morning [title="Barbellgoodmorning"/></div>
</div>
<p><strong>  Sets </strong> 5 <strong> Reps </strong> 10 <strong> Tempo </strong> 2010 <strong> Break </strong> 60 sec. </p>
<p>  Get up and hold a light barbell on your shoulders, feet shoulder width apart. Slowly bend forward from the hips with your core stretched as far as your thigh muscles allow, but not beyond the horizontal. Back to the start. </p>
<h4>  3 Glute Bridge </h4>
<div id=
  Glute Bridge "title =" Glute Bridge "/> </div>
</div>
<p><strong>  Sets </strong> 3 <strong> Repeats </strong> 12 <strong> Tempo </strong> 2011 <strong> Break </strong> 60 sec </p>
<p>  Place your upper back on a bench and hold a barbell over your thighs, press your hips up, press the glutes on top, and then return to the start. [19659002] 4 Pull Up </h4>
<div id=
  Superset Workout 1: 1B Pull Up "title =" Superset Workout 1: 1B Pull Up "/> </div>
</div>
<p><strong>  Sets </strong> 3 <strong> Reps </strong> 6-12 <strong> Tempo </strong> 2011 <strong> Break </strong> 60 sec. </p>
<p>  Hold a chin-up bar with an overhand grip, hands shoulder-width apart. Tighten your core and then pull yourself up until your chin is over the bar. Lower until your arms are straight again. </p>
<h4>  5 chin-up </h4>
<div id=
  chin-up "title =" chin-up "/> </div>
</div>
<p><strong>  sets </strong> 3 <strong> repeats </strong> 6-12 <strong> pace </strong> 2011 <strong> break </strong> 60 sec. </p>
<p>  Hold a chin-up bar with hands shoulder width apart and palms facing you Lower until your arms are straight again. </p>
<h2>  Workout 4: Shoulders and Chest </h2>
<h4>  1 Overhead Press </h4>
<div id=
  Overhead -Press "title =" Overhead Press "/> </div>
</div>
<p><strong>  Sets </strong> 5 <strong> Reps </strong> 10 <strong> Tempo </strong> 2010 <strong> Break </strong> 60 sec. </p>
<p>  Hold Put a pole in front of your neck and hold your hands slightly wider than shoulder width apart. Keep your chest and core taut and push the bar up until your arms are straight. Lower back to start. </p>
<h4>  2 diagonal dumbbell fly </h4>
<div id=
  Diagonal dumbbell fly "title =" Diagonal dumbbell fly "/> </div>
</div>
<p><strong>  Sets </strong> 5 <strong> Reps </strong> 10 <strong> Tempo </strong> 2011 <strong> Break </strong> 60 sec. </p>
<p>  Lying down on her face with one dumbbell in each hand, palms turned slightly elbowed on an incline bench, bring her back up. </p>
<h4>  3 Seated Dumbbell Press </h4>
<div id=
  Seated Dumbbell Press "title = "Sitting dumbbell press" /> </div>
</div>
<p><strong>  Sets </strong> 3 <strong> Reps </strong> 12 <strong> Tempo </strong> 2010 <strong> Break </strong> 60sec </p>
<p>  Sit on an upright bench and Hold a dumbbell in each hand at shoulder level. Hold your chest up and push the weights directly over you until your arms are straight. Then lower it again to the beginning. </p>
<h4>  4 lateral lifting </h4>
<div id=
  lateral lifting of the dumbbell "title =" lateral lifting of the dumbbell "/> </div>
</div>
<p><strong>  sets </strong> 3 <strong> repetitions </strong> 12 <strong> Tempo </strong> 2011 [19459015Pause</strong> 60 sec </p>
<p>  Get up and hold a light dumbbell in each hand with palms up Lift the weights at shoulder level and lower them again. </p><div><script async src=

5 Fly backwards [19659003]

 Dumbbell Fly backwards

Sets 3 Repeats 12 Tempo 2011 Break 60sec

Bend forward from the hips, holding a light weight dumbbell forward with each palms of your hands, keeping your elbows slightly bent and lifting the weights at shoulder height and lower them again.

How are you? he?

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