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The first day of practice, experts recommend dedicating training triceps and pectoral muscles starting the day with warm-up costs, which are ideal for push-ups.
You can then direct the bench for bench press would be enough for ten sets Who is Kyle Leon ? of five reps. Next, you need to make a direct wiring dumbbell bench, enough four sets of eight repetitions, after which you can move and to exercise on an incline bench.

You should act in the same way: five approaches to the pole of ten repetitions and eight repetitions spreading room. Finish the workout is best to exercise that promotes working of the triceps - because of the head EX bar. The second day should be devoted to working through the back, shoulders, biceps,
so that you can build muscle in just one month.

A good way coaching back muscles - is the lower and upper rod with a weight that allows you to perform the exercise ten times. To study the shoulders suitable lifting barbells standing behind the head and lifts dumbbells while standing up through the sides, all of these exercises are performed ten times in four approaches. Completing the training is an exercise for biceps: a separate study of each hand using dumbbells and lifting barbells. Such exercises should be performed on twelve repetitions in four approaches. The third day of exercise feet -
For this purpose, suitable leg extensions, squats, as well as the exercise of bending the legs.