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Program Mike Francos.

The whole system is based on three main exercises: the first is the bench press, second – and third squats deadlifts. The system is tailored to the needs of the bodybuilder. A necessary condition for success — you need to give 150%. The course lasts for 6 weeks. In a week 3 times, with a break between sets at least 1-2 minutes. Before you start training, you must thoroughly warm up.

The first training day consists of the following exercises:

  • Squats (4 X 4)
  • The leg press (4 X 20-6)
  • Extend one foot (4 X 12)
  • The leg curl (4 X 15-8)
  • Deadlift on straight legs (4 X 15-8)
  • Rise on socks standing up (3 X 12-15)
  • The sitting donkey raises (3 X 12-15)

Exercises for the second day:

  • Bench press (4 X 12-6)
  • Lying dumbbell bench press (3 X 12-15)
  • Breeding hands with dumbbells lying down (3 X 12)
  • French bench press (3 X 8 )
  • Lifting barbells for biceps (4 X 8-15)
  • The Hammer (3 X 8-12)

Final third day:

  • (here, we choose two exercises of three):
  1. Deadlifts (9 X 5-1)
  2. Thrust rod in the slope (3 X 10-15)
  3. Thrust dumbbells in the slope (3 X 10-15)
  • Pull the block behind the head wide grip (3 X 10-15)
  • Bench press with chest sitting (4 X 12-6)
  • Breeding dumbbell in hand (3 X 10-12)
  • Breeding of dumbbells in the slope (3 X 10-12)