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):
- Deadlifts (9 X 5-1)
- Thrust rod in the slope (3 X 10-15)
- 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)