Use This Innovative Training To Create Huge Muscles In Three Days-NICK RANA

Use This Innovative Training To Create Huge Muscles In Three Days-NICK RANA

INSTRUCTIONS

Do each routine once a week (A, Monday, B, Wednesday, and C, Friday, for example). Start with 10 minutes of warm-up. Add one for abdomen at the beginning or end of each routine. Do the exercises in the order shown; rests just enough to perform the following routine correctly: about two minutes for the heavier sets (three to six repetitions) and 60 to 90 seconds for those with eight repetitions or more. 

FRONT SITTING WITH BAR

Standing, place a bar on your shoulders, hold it with the palms of your hands facing the ceiling and your elbows parallel to the floor. Bend your knees and push your hips back until your thighs are also parallel to the floor. Return to the initial position and repeat. 
Five series of three repetitions.
SHOULDER PRESS 
Standing, hold a pair of dumbbells at shoulder height, your palms should look at each other. Bend your knees a little and, explosively, straighten your knees at the same time you stretch your arms up. Return to the starting position. 
Three series of eight repetitions.
INVERTED DESPLANT
Stand up and hold a dumbbell on each side of your body. Take a long step back with your left leg until your knee almost touches the floor. Go back and do all the repetitions. Rest before changing limbs. 
Three sets of eight repetitions with each leg.
JALE WITH PULLEY
Stand in front of a pulley and hold the grip with your hands open at the same distance as your shoulders. Without moving the torso, pull until the bar touches your chest, while you squeeze the shoulders at the same time. 
Three series of eight repetitions.

ROUTINE B

PRESS OF CHEST INCLINED WITH BAR
Stand on a sloping bench (30 to 45 degrees). Hold a bar with your palms facing forward, your hands should be more open than the width of your shoulders. Lift the bar in front of your chest, lower it until you almost touch it, and then return to the initial position. 
Four series of eight repetitions. 
REMO
Standing, hold a dumbbell with your right arm, put a bench in front of you and rest your left palm on it. Your torso should be parallel to the floor while the dumbbell hangs in front of your chest. Make an oar so that it is at your sideReturn to the starting position. 
Four series of six repetitions.
DEAD WEIGHT WITH ONE FOOT
Standing, hold a pair of dumbbells in front of your thighs. Elevate your right leg while maintaining the natural curvature of your back and throw your torso to the front so that it is almost parallel to the floor. 
Three sets of 10 repetitions. 
REMO TO THE FACE WITH PULLEY
Attach a rope grip to a pulley at the height of your face. Stand in front of it with your right leg forward and arms straight holding the rope. Pull strongly towards your face (the upper part of your arms should form a 90 degree angle with respect to your torso, as shown in the photo). Pause and return to the starting position. 
Three series of 10 to 12 repetitions.

ROUTINE C

DEAD WEIGHT OF SUMO
Stand with your legs spread to double the width of your shoulders and in a squat position, while sliding a bar through your shins, with a front grip and your hands about 30 centimeters apart. Then, push your hips to the front while you carry the bar to your thighs. 
INDIVIDUAL PRESS OF CHEST
Stand on your back on a bench. Hold a dumbbell close to your chest, with your right hand. Stretch your arm up, pause and slowly return to the starting position. Do all the repetitions and change hands. 
Three series of eight repetitions.
DESPLANTE "WALKING" 
Standing, hold a pair of heavy dumbbells at your sides, take a long step forward with your left leg, push yourself hard with the other to get back on your feet. This is a repetition. Take steps forward alternately so that you 'walk' with each repetition. 
REMO WITH PULLEY
Sit so that you are facing a rowing pulley, with your legs straight and your knees slightly bent. Now, hold a bar grip and place the palms facing down and the arms fully extended. Pull until the grip almost touches the upper abdomenTry not to move the torso. 

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