Training programs » Three-day split to gain mass
Day 1
Target area: Arms, Chest
Set 1
4 rounds
8
Рок важења
Barbell Incline Bench Press Medium-Grip
rest: as much as you need
Set 2
3 rounds
10
Рок важења
Dumbbell Bench Press
rest: as much as you need
Set 3
3 rounds
12
Рок важења
Cable Crossover
rest: as much as you need
Set 4
3 rounds
10
Рок важења
Incline Barbell Triceps Extension
rest: as much as you need
Set 5
3 rounds
12
Рок важења
Triceps Pushdown
rest: as much as you need
Set 6
3 rounds
10
Рок важења
Barbell Curl
rest: as much as you need
Set 7
3 rounds
12
Рок важења
Hammer Curls
rest: as much as you need
Сенд