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Boost Your Muscle Strength In 8 Weeks

Here is one of my bodybuilding work-out programs. I've tried it myself and it is amazing. It is for those who have at least one year in hard-trainig and want to rapidly boost their strength.

Weekly Schedule

* Day 1 - Chest, Biceps
* Day 2 - OFF
* Day 3 - Back, Triceps
* Day 4 - OFF
* Day 5 - Legs, Shoulders
* Day 6 - OFF
* Day 7 - OFF

Chest

Weeks - 1,3,5,7

* Flat Bench Press - 2 sets, 15 reps (warm-up)
* Flat Bench Press - 1 set, 6 reps
* Flat Bench Press - 1 set, 4 reps
* Flat Bench Press - 1 set, 2 reps
* Flat Bench Press - 5 sets, 1 rep
* Flat Bench Press - 1 set, 9 reps
* Incline Bench Press - 1 set, 6 reps
* Incline Bench Press - 4 set, 3 reps

Weeks - 2,4,6,8

* Flat Bench Press - 2 sets, 15 reps (warm-up)
* Flat Bench Press - 1 set, 6 reps
* Flat Bench Press - 1 set, 4 reps
* Flat Bench Press - 1 set, 2 reps
* Flat Bench Press - 6 sets, 2 reps
* Flat Bench Press - 1 set, 9 reps
* Incline Bench Press - 1 set, 6 reps
* Incline Bench Press - 4 set, 3 reps

Biceps

* Standing Barbell Curls with EZ-bar - 1 set, 15 rep (warm-up)
* Standing Barbell Curls with EZ-bar - 1 set, 6 rep
* Standing Barbell Curls with EZ-bar - 4 set, 3 rep
* Standing Barbell Curls with EZ-bar - 1 set, 9 rep
* Dumbbell Hammer Curls - 4 sets, 3 reps
* Dumbbell Hammer Curls - 1 set, 9 reps

Back

* Deadlift - 3 sets, 15 reps (warm-up) (Image1, Image2)
* Bent Over Barbell Row - 1 set, 8 reps (Image1, Image2)
* Bent Over Barbell Row - 1 set, 6 reps
* Bent Over Barbell Row - 4 set, 3 reps
* Bent Over Barbell Row - 1 set, 9 reps
* Wide-Grip Pulldowns Behind The Neck - 1 set, 6 reps
* Wide-Grip Pulldowns Behind The Neck - 4 sets, 3 reps
* Wide-Grip Pulldowns Behind The Neck - 1 set, 9 reps

Triceps

Weeks - 1,3,5,7

* Close-Grip Barbell Bench Press - 2 sets, 15 reps (warm-up)
* Close-Grip Barbell Bench Press - 1 set, 6 reps
* Close-Grip Barbell Bench Press - 1 set, 4 reps
* Close-Grip Barbell Bench Press - 1 set, 2 reps
* Close-Grip Barbell Bench Press - 5 set, 1 rep
* Close-Grip Barbell Bench Press - 1 set, 9 reps
* Seated Triceps Press - 3 sets, 8 reps

Weeks - 2,4,6,8

* Close-Grip Barbell Bench Press - 2 sets, 15 reps (warm-up)
* Close-Grip Barbell Bench Press - 1 set, 6 reps
* Close-Grip Barbell Bench Press - 1 set, 4 reps
* Close-Grip Barbell Bench Press - 6 sets, 2 reps
* Close-Grip Barbell Bench Press - 1 set, 9 reps
* Seated Triceps Press - 3 sets, 8 reps

The rest of the program and more fitness articles are available at Boost your muscle strength in 8 weeks.


About the Author: Vasil Tsenkov is writing in InformBank.




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