Blog

Episode 3: Which program for which objective?

Exercises and Material

Training program and goals

You have already learned about super sets, tri sets and giant sets in the two previous articles in our dossier. Today, we are going to offer you some sample programs to effectively integrate these systems into your workouts, whatever your goals. Never forget that to progress, a muscle must always be surprised, caught off guard. And with what we offer below, we can assure you that your muscles will no longer know where to hide!
WARNING :
It is important to respect the number of repetitions and rest times. We cannot give you the load corresponding to the number of repetitions, strength, resistance and endurance vary from person to person. It’s up to you to find, during the first set-up sessions, the loads corresponding to the work required.

YOUR GOAL IS TO GAIN MASS

Program for backbones

Block 1 – a great set

Row bar leaning chest, pyramid: 12-10-8-6-10 (basic exercise)
1
in super set with
Tight grip vertical pull: 6-8-10-12-8 (isolation exercise)
2
Rest time: 2 minutes between each set

Block 2 – a great set
Wide Grip Vertical Pulldown 12 (Isolation Exercise)
3
in super set with T-Bar, 8 reps (basic exercise)
4
4 super sets – Rest time: 2 minutes

For the other muscle groups, follow the same pattern (choice of basic/isolation exercises, number of sets, number of reps, rest time)

Psssssst :  The choice of food supplements

YOUR OBJECTIVE IS TO GAIN VOLUME

Shoulder program

Block 1 – super set
Lateral raises 10 (isolation exercise)
5
in super set with
Military press in rest-pause 8 reps -8 reps- max reps (basic exercise)
6
3 blocks – 1’30 rest between super sets

Block 2 – super set
Dumbbell press, seated, 8 standing start (basic exercise)
7
in super set with
Chin row wide grip 15 (basic exercise)
8
3 blocks – 1’30 rest between super sets

Block 3 – super set
Birds with dumbbells, facing the inclined bench 15
9
in super set with
Lateral raises, seated 12
10
3 blocks – 1’00 rest between super sets

For the other muscle groups, follow the same pattern (choice of basic/isolation exercises, number of sets, number of reps, rest time)

YOUR GOAL IS TO BECOME STRONGER

Chest program

Block 1
Bench press 5×6-8 – 2 minute rest (basic exercise)
11

Block 2 – super set
Pull over two dumbbells 12 (isolation exercise)
12
in super set with
Incline dumbbell press 8 (basic exercise)
13
4 blocks – 1’00 rest between sets

For the other muscle groups, follow the same pattern (choice of basic/isolation exercises, number of sets, number of reps, rest time)

YOUR GOAL IS MUSCLE DEFINITION

Leg program

Block 1 – sorting set
Leg curl 12 (isolation exercise)
14
Leg extension 12 (isolation exercise)
15
Squats 8 (basic exercise)
16
3 blocks – 1’00 rest between tri sets


Block 2 – giant series
Lunges walked 20 steps (long basic exercise)
17
Seated leg curl 15 (isolation exercise)
18
Oblique press 10 (basic exercise)
20
Straight Leg Deadlift with Dumbbells or Guide Frame 10 (Basic Exercise)
19
Leg extension 15 (isolation exercise)
15
3 blocks – 1’30 rest between each circuit

For the other muscle groups, follow the same pattern (choice of basic/isolation exercises, number of sets, number of reps, rest time)

Psssssst :  "Super Booty" objective: how to strengthen and firm your buttocks?

Back to top button

Adblock Detected

Please disable your ad blocker to be able to view the page content. For an independent site with free content, it's literally a matter of life and death to have ads. Thank you for your understanding! Thanks