Exercise program for men from champion Adam Kazyra

Adam Kazyra — not just the champion and holds the title of "Mr. universe", but also an experienced coach. Offer them a training system that takes into account the frantic pace of life of the majority of Amateur bodybuilders, and therefore designed for a class only 3 times a week. To make the training process as efficient as possible, Adam offers a program for muscle growth by body to muscle groups. On each day you will have to train for one large (chest, legs, back) and 1-2 small group.

In addition, the program "Grow big" are mostly basic exercises that allow you to use the maximum number of muscle fibers to maximize energy, burn maximum fat and build maximum muscle mass, and within a very short time.

Day 1Exercise chest muscles and triceps. The optimal combination of muscle groups, because the triceps is included in most zimowych movements. Thus, at the end of the basic block movements on the chest, the triceps are already warmed up, allowing you at the end of training to "finish" it without the use of large weights.



The workout consists of the following exercises:

1. Dumbbell bench press lying on a horizontal bench.
2. The reduction of arms in the simulator.
3. Pushups on the bars.
4. Extension of arms at the top.
5. Extension arms with a dumbbell in the slope.

Day 2legs Workout. First, it is very important to warm up — in particular, to warm up the knee joints. For warming up, suitable exercise bike, treadmill and the like cardio exercise machines. Next, you should make stretching, especially focusing on the muscles and ligaments that will be developed.



Leg workout is divided into zones and consists of the following exercises:

1. Extension legs.
2. Squat with a barbell.
3. Bending of feet lying.
4. Dead lift on straight legs.
5. "Donkey" UPS socks.

Day 3Workout back, shoulders and biceps. For the workout it is best to use a rowing machine.



Workout includes these exercises:

1. Thrust block to the chest.
2. Thrust dumbbells in the slope.
3. Lifting barbells for biceps.
4. Dumbbell bench press sitting on a flat bench.
5. Giperestesia

Each workout is also recommended to work on the abdominal muscles.

And forget about the role of nutrition in achieving results, it is 60-70% success! Adam Kazyra reminds the more correctly you will train and eat, the higher the quality of your life as a whole.

 

Source: fitfixed.com