noir Build muscle Gym: Best program of bodybuilder three days in week Build muscle Gym Build muscle Gym: Best program of bodybuilder three days in week

Best program of bodybuilder three days in week


Monday (back, shoulders, triceps)

20 g of 100% Whey Protein Professional diluted in water
30 g Carbo-Nox

High neck traction sheave 4 × 8-12
Rowing at the T-bar: 4 × 8-12
Rowing to an arm with dumbbell 3 × 8-12 - Retrieving a minute between each arm

Rowing machine sitting open elbows: 4 × 8-12
The-Fly sitting at the low pulley: 4 × 15-20

Close grip bench press 4 × 8-12
Bar at the front: 4 × 8-12

40 g of 100% Whey Protein Professional diluted in water

Wednesday (thighs, calves, abs)
20 g of 100% Whey Protein Professional diluted in water
30 g Carbo-Nox

Squat [back] 4 × 8-12
Smith slotted the machine: 4 × 10-15
Seated leg curl: 4 × 8-12
Extension at 45 ° lumbar bench: 4 × 10-15

Calves at leg press: 4 × 10-15

Crunch: 4 × 10-15
Winding basin: 4 × 10-15

40 g of 100% Whey Protein Professional diluted in water

Friday (chest, shoulders, biceps)
20 g of 100% Whey Protein Professional diluted in water
30 g Carbo-Nox

Bench Press: 4 × 8-12
Euchre inclined: 3 × 10-15
Pull over across a bench 3 × 15-20

Dumbbell Lateral Raise: 4 × 10-15
Developed Arnold: 4 × 10-15

Curl inclined: 4 × 8-12
Curl lying to the high pulley: 4 × 8-12

40 g of 100% Whey Protein Professional diluted in water



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