We’re sure you found it interesting! How could it be otherwise if at heart you are a born fighter! In fact, where would your victories in the office come from if not for your strong character aimed at winning? So in the gym, nothing will stop you halfway. Yes, after a month of hard training you straightened up, spread your shoulders, noticeably increased muscle mass and strength, however, as one could easily guess, the result did not suit you. Due to the well-known habit of being a leader in everything, you do not want to be content with modest amateur achievements, and now new horizons beckon you with excitement. Indeed, how can you give up the fight with hardware halfway? Isn’t it the same as remaining half a man? That’s why you are with us again! Forward! The time has come for a new step!
As you have already experienced for yourself, the “wave” system works, and how! Daily multidirectional loads, leaving no time for rest, when the body has no time to take a breath, force our body to activate the last means of salvation: anabolic genes. Previously, as unnecessary, they peacefully dozed inside your genome, believing that they had completed their function back in those years when you were a teenager. However, following the example of the steel blade, you have undertaken to plunge your muscles into the heat and cold of polar training regimes. Temperature fluctuations cause profound changes in the molecular structure of steel. A shock change in training loads shocks the molecular structure of DNA in the same way. When hardening steel, the master strives to bring the temperature difference to its peak. So you and I will also follow this path. In strength sets, we will do much less record-breaking repetitions (of course, add working weights). But on the day of pumping, the intensity will increase to an inhuman 25-30 repetitions! And this is in triset and giant megaset mode!
We guarantee that your muscle growth will accelerate! The path to a record of muscle mass and strength will become one step shorter for you!
MONDAY (HEAVY)
CHEST, BICEPS, FOREARMS
BENCH PRESS – 4 sets of 3-5 reps. Rest 2 minutes
REVERSE GRIP PRESS – 4 sets of 3-5 reps. Rest 2 minutes
HEAD DOWN PRESS – 4 sets of 3-5 repetitions. Rest 2 minutes
BICEPS CUTS – 4 sets of 3-5 reps. Rest 2 minutes
CLOCK RAISES – 3 sets of 5 reps. Rest 2 minutes
“HAMMER” – 3 sets of 5 reps. Rest 2 minutes
WRIST FLEXES – 3 sets of 5 reps. Rest 2 minutes
TUESDAY (EASY)
BACK, TRICEPS,
ABS STANDING STRAIGHT ARM PULL-OUT – 4 sets of 30 reps
WIDE OVERHEAD PULL (in a triset) – 4 sets of 30 reps
DUMBBELL ROLL-OUT (in a triset) – 4 sets of 25 reps. Rest 30 seconds.
ROPE DOWN PRESS – 3 sets of 25 reps
ARM EXTENSION BEHIND THE HEAD ON A BLOCK (in a triset) – 3 sets of 25 repetitions
DOWN PRESS WITH STRAIGHT HANDLE (in a triset) – 3 sets of 30 repetitions. Rest 30 seconds.
HANGING LEG RAISES – 2 sets to failure
BODY TURN (in a megaset) – 3 sets to failure
“BOARD” (in a megaset) – 3 sets
REVERSE CRISPS (in a megaset) – 3 approaches to failure. Rest 30 seconds.
WEDNESDAY (HEAVY)
DELTS, TRAPEZES, LEGS, CALVES
STANDING PRESS – 3 sets of 5 reps. Rest 2 minutes.
SEATED PRESS IN A MACHINE – 3 sets of 5 reps. Rest 2 minutes.
LATERAL ARM RAISES – 3 sets of 5 reps. Rest 2 minutes.
STANDING CHEST ROW – 2 sets of 5 reps. Rest 2 minutes.
SHRUGS – 2 sets of 5 repetitions. Rest 2 minutes.
DUMBBELL SHRUGS – 3 sets of 5 reps. Rest 2 minutes.
SQUATS – 4 sets of 5 reps. Rest 2 minutes.
LEG PRESS – 3 sets of 5 reps. Rest 2 minutes.
LEG BENDS – 3 sets of 5 reps. Rest 2 minutes.
LEG EXTENSIONS – 3 sets of 5 reps. Rest 2 minutes.
STANDING CALF RAISES – 3 sets of 5 reps. Rest 2 minutes.
SEATED CALF RAISES – 3 sets of 5 reps. Rest 2 minutes.
THURSDAY (EASY)
CHEST, BICEPS, FOREARMS
CROSSOVERS ON THE LOWER BLOCKS – 4 sets of 5 reps
CROSSOVERS ON THE MIDDLE BLOCKS (in a triset) – 4 sets of 25 repetitions
CROSSOVERS ON THE UPPER BLOCKS (in a triset) – 4 sets of 30 reps. Rest 30 seconds.
SEATED BICEPS CUTS – 3 sets of 25 reps.
CONCENTRATED RAISES (triset) – 3 sets of 25 reps.
STANDING DUMBBELL RAISES (triset) – 3 sets of 30 reps. Rest 30 seconds.
WRIST FLEXES – 3 sets of 15 reps.
REVERSE WRIST FLEXES (superset) – 3 sets of 15 reps. Rest 1 minute.
FRIDAY (HEAVY)
BACK, TRICEPS,
ABS ROW – 4 sets of 5 reps. Rest 2 minutes.
REVERSE GRIP BETWEEN ROW – 4 sets of 5 reps. Rest 2 minutes.
WIDE GRIP SEATED WAIST ROW – 4 sets of 5 reps. Rest 2 minutes.
NARROW BENCH PRESS – 4 sets of 5 reps. Rest 2 minutes.
FRENCH PRESS WITH DUMBBELLS – 3 sets of 5 reps. Rest 2 minutes.
PRESS-UPS – 3 sets of 5 reps. Rest 2 minutes.
WEIGHTED CUTS – 4 sets of 5 reps. Rest 2 minutes.
“WOODMAN” ON THE UPPER BLOCK – 4 sets of 5 repetitions. Rest 2 minutes.
SATURDAY (EASY)
DELTS, LEGS, CALVES, TRAPEZIUS
ARM RAISE – 3 sets of 25 reps.
DUMBELL LATERAL RAISES (megaset) – 3 sets of 25 reps.
CHIN ROW (megaset) – 3 sets of 30 reps.
DUMBBELL PRESS (megaset) – 3 sets of 30 reps. Rest 30 seconds.
STAND-UP SHRUGS – 3 sets of 25 reps.
SETTING DUMBLEL SHRUGS (triset) – 3 sets of 25 reps.
STANDING DUMBBELL SHRUGS (in a triset) – 3 sets of 30 reps.
LUNCHES WITH DUMBBELLS (ALTERNATELY) – 3 sets of 25 reps.
FRONT SQUATS (megaset) – 3 sets of 25 reps.
SQUATS (megaset) – 3 sets of 25 reps.
DEADLIFT WITH DUMBBELLS (megaset) – 3 sets of 30 reps. Rest 30 seconds.
STANDING CALF RAISES – 4 sets of 40 reps.
SEATED CALF RAISES (superset) – 4 sets to failure. Rest 30 seconds.
HANGING LEG RAISES
START: Assume a hanging position with straight arms on the bar.
EXECUTION: Slowly raise your straight legs until they are horizontal with the floor. Return under control to the starting position.
ARM EXTENSION BEHIND THE HEAD ON THE
START BLOCK: Sit with your back to the lower block on a bench with a short straight back. Ask for a rope handle. Hold the ends of the handle with bent hands at the back of your head.
EXECUTION: Using an isolated triceps force, straighten your arms. Bend your arms under control and return the handle to the starting position.
STANDING CHEST PULL
START: Stand in front of the overhead pulley and place your straight leg on the knee support. Hold the rope handle in front of you with straight hands.
EXECUTION: Slowly bend your elbows and pull the handle towards your collarbones. Extend your arms under control and return the handle to the starting position.
CHIN ROW
START: Grip the barbell at shoulder width. Hold the barbell straight in front of your hips.
EXECUTION: Using isolated force, raise your elbows as high as possible, thereby pulling the barbell to your chin. Return the barbell to the starting position under control.
START SHRUGS
: Lie face down on a bench set at a 45-degree angle. Hold dumbbells in straight hands near the floor with a neutral grip.
EXECUTION: Slowly raise your shoulders strictly vertically. Without a pause at the top point of the amplitude, return under control to the starting position.
SEATED BICEPS CUTS
START: Start in a sitting position on a bench inclined at a 45-degree angle. Hold dumbbells near the floor in straight hands.
EXECUTION: Using an isolated biceps curl, bend your arms and lift the dumbbells toward your shoulders. At the same time, turn your hands outward, performing supination. Reverse the movement and return to the starting position.
REVERSE GRIP BENCH
PRESS START: Get into a prone position and grab the barbell with a non-standard reverse grip. Remove the barbell from the supports and lower it to your chest.
EXECUTION: Press the barbell with straight arms with a powerful force. Return the barbell to your chest under control.
REVERSE CROSS
UP START: Lie face up on the floor. Stretch your arms along your body.
EXECUTION: With an isolated effort of the abdominal muscles, lift your straight legs vertically, and then push your pelvis upward as much as possible. Achieve an extremely powerful contraction of the rectus abdominis muscle.
GET INTO THE TOP!
Don’t think that bodybuilding is such a simple matter. Strength exercises themselves are, indeed, not very difficult, but it is not the exercises that grow muscles, but the training regimen that you use. “Wave training” is the last word in bodybuilding techniques. She is extremely effective. Meanwhile, even the most effective training system has its limits on the impact on the body. Usually, a successful training scheme grows muscles no longer than 2-2.5 months. Then your body gets used to the monotonous impact and stops growing its muscles in response to the force load. So, sooner or later the “wave method” will also fail. What’s next? You should read the biographies of famous champions and try out their own training systems for yourself. In any case, the measure of everything is the result. As soon as the scales no longer show an increase in muscle mass, look for a new technique. Why stagnate in one place?
CARDIO
So far, nothing better than “intervals” has been invented in the world of cardio! We will continue to do this! Alternate periods of intense sprinting (duration 60 seconds) and periods of recovery running (30 seconds). Carefully monitor the duration of the “intervals” themselves and the total duration of aerobic training using a stopwatch. Punctuality here is synonymous with high efficiency.
