Cyclical exercise program

Cyclical exercise program. By smartly planning and aiming for workouts, we reach our goal. This program is intended for trainers with some experience.

Cyclical exercise program that produces mass and improves power figures.

FIRST MONTH of Cyclical exercise program

DAY 1 

Chest / shoulders

Lying compression (intermittent) - 4 x 4 (make 3 (3 - 4) repetitive warm-up series in pyramid before commencing work series) 

(2 sec pause for each repetition ) Incline-compression 

- 3 x 4 (make 2 3 reps progressive) 

Warming Series ) Dumbbell Negative Bench 

Press - 2 x 4 Military Press - 3 x 4 (do 2 3 repetitive progressive warm up 

series ) Dumbbell Lift - 3 x 10

DAY 2 

Feet

Squat - 3 x 4 

lugs - 3 x 4 

Pressing feet - 3 x 4 

Päkale increases on standing (underlined negatives) - 4 x 6 

Pressing padded leg press - 4 x 6 

lower leg bending - 4 x 6

DAY 3 

Back / stomach

Jaw strokes with wide grip - 4 x 4 (extra weight) Lever strokes - 4 x 4 Power pull 

- 4 x 4 

Crunches - 3 x 15 

Serious seating - 3 x 15

DAY 4 

Hands

B. lifting with EZ - lever - 3 x 4 

B. lifting with dumbbells alternately - 3 x 4 

Concentrated b. lifts - 3 x 4 

Lying with a narrow grip - 3 x 4 

French pushing - 3 x 4 

Blocking with a hand - 3 x 4

The first month of the program provides extensive strength and muscle mass development. The trainings take place according to the scheme 2 workouts, 1 vacation, 2 workouts, 1 vacation etc.

The first month's program is as follows: 

1. CHEST, SHOULDER. 

2. FEET. 

3. HOLIDAY 

4. BACK, BELL. 

5. HANDS. 

6. HOLIDAY 

7. CYCLE REPEAT

SECOND MONTH

DAY 1 

Chest / Triceps

Lying Compression - 4 x 6-8 

Leaning Press - 3 x 8-10 

Dumbbell Flying - 3 x 6-8 

Block Suppression - 4 x 8 

Lying French - 3 x 8 

Kickbacks - 3 x 10-12

DAY 2 

Feet

Lower leg extension - 3 x 12-15 

Dumbbell - 5 x 6-8 Leg compression - 

4 x 4-8 Upper 

leg flexion - 4 x 8 

Sitting on a lap - 4 x 8

DAY 3 

Shoulders / stomach

Military Press Sitting With Lever - 4 x 6-8 

Lifting Dumbbells While Sitting v. Standing with Dumbbells - 3 x 10 

Lifting Dumbbells with Leaning - 3 x 10-12 Shoulder Lifting with 

Dumbbells - 4 x 8-10 

Crunches - 3 x 15

DAY 4 

Spinal / biceps

Top-to-chest 

strokes facing each other - 4 x 6-8 T-bar strokes - 4 x 6-8 

Stretching your back and flexing your arms while sitting - 3 x 10 

Biceps 

lifting with the bar upright - 4 x 6-8 B. Lifting with dumbbells, alternating with an incline - 3 x 8-10 

B. Concentrated Elevations - 2 x 10

Scheduled to train 2 workouts, 1 vacation, 2 workouts, 2 holidays, etc. Each week try to increase the number of repetitions v. increase the severity of the instrument. E.g. suppressing lying 3x (10-8) in the phase of hypertrophy means that we are doing e.g. 90 kg 3 x 8 in the first month, 90 kg 3 x 9 in the second month, 3 x 10 in the third month, then increase the weight in the fourth training month and start again with a lower repetition rate, eg. 92.5 kg 3 x 8, second month 92.5 kg 3 x 9, third 92.5 kg 3 x 10, etc.

The second month of the program is as follows:

1. LINE, TRIITSEPS. 

2. FEET. 

3. HOLIDAY 

4. Shoulders, belly. 

5. SELG, BIITSEPS. 

6. REST 

7. REST 

8. CYCLE REPEAT

THIRD MONTH

DAY 1 

Chest / shoulder / triceps

Lying Compression - 3 x 4, 2 x 10 

Leaning Compression - 3 x 4, 2 x 10 

Lying Compression with Dumbbells - 3 x Capacity 

Flying - 3 x 10 

Military Press - 3 x 4, 2 x 10 

Lever Advance - 3 x 8 

Shoulders lever lifts v. with dumbbells - 3 x 6, 2 x 10 

Block suppression - 3 x 15

DAY 2 

Back / biceps

Seated Neck Straps - 3 x 4, 2 x 10-12 

Dumbbell Stretching - 3 x 4, 2 x 8-10 

Wide Forward Stretch - 3 x 8 

B. Sheet Music Lever - 3 x 10

DAY 3 

Feet / Belly

Squat - 3 x 4, 2 x 10 

compression of the legs - 3 x 4, 2 x 10 

Lower leg stretching - 3 x 10 

Lower leg bending - 3 x 10 

Päkale increase sit - 3 x 10 

Crunches - 3 x 15 

Crunches rope standing - 3 x 15

DAY 4 

Hands (SUPERSERIES)

B. Lifting Lever on Sheet - 2 x 4, 2 x 10 

Lying with Slim Grip - 2 x 4, 2 x 10 

B. Lifting with Dumbbells Alternately - 2 x 4, 2 x 10 

French Pressing - 2 x 4, 2 x 10 

B lifts sitting on dumbbell tilt alternately - 2 x 4, 2 x 10 

Block suppression - 2 x 4, 2 x 10

Scheduled training: 2 workouts, 1 vacation, 2 workouts, 2 vacations, etc. The pressure has been replaced again with force development combined with a mass repetition range!

The second month of the program is as follows:

1. Chest, Shoulder, Triceps.

2. SELG, BIITSEPS.

3. HOLIDAY

4. Feet, belly.

5. HANDS (SUPERSEEIA)

6. HOLIDAY

7. HOLIDAY

8. CYCLE REPEAT

From the Translator: Definitely not cramped to stick to this plan, it could be taken as a good example of using different repetition / series circuits and different phases, mass + forces, and combining them to build your workout. I also advise you to be liberal in your choice of exercises and take into account individual characteristics, preferences

Certainly there are different phases: force, hypertrophy, shock, etc. use in bodybuilding training set-ups, necessary for continuous development and continuous improvement. The basic bodybuilding repetition range is from 6 to 12, but practice shows that it is stuck too often and for too long. It is also necessary to incorporate the various phases of other powers (maximum strength, endurance, explosive force) into your training routine.

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