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TRAINING IN THE GYM

Before training

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Introduction before training.mp4

73.3 MB

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Warm-up.mp4

5.9 MB

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How to choose the right weight for your workouts

Selecting the appropriate weight for your workouts is highly individualized. I cannot tell you which weight to use for each exercise because everyone's strength levels are different. In all working sets, you should choose a weight that will be challenging for you, for example, you can do only 3 sets of 10 reps (as stated in the program), leaving one repetition in reserve for each set. However, for the final set of each exercise, you should go all-out and complete 10 reps with maximum effort. If you don't choose the right weight, don't worry! Even if you perform 8 reps in the final set, giving it your all, or 12 reps and expending all your energy WITHOUT compromising your technique, it will still be great. The 3 sets of 10 reps are just an example or guideline that we follow, and slight variations won't make a difference if you work at 150% effort. Remember, TECHNIQUE IS KEY. As soon as you don't follow, it becomes dangerous! Always control your technique.

When to increase the weight

To make progress, you need to "surprise" your muscles by periodically changing exercises and increasing the weight. While varying exercises is straightforward, you can base your weight choices on how easily you complete the designated number of reps. If you're already struggling to complete the last rep, it's too soon to add more weight. On the other hand, if you can still do a few more reps with the usual load, it's time to add a bit more weight. It may take some time to determine the right weight for each exercise, but eventually, you'll know exactly which weight suits you best. It should be heavy enough to feel a significant load for the last 2-3 reps of each set. However, you should perform those last 2-3 reps without violating the technique. For example, if you plan to complete 12 reps, you should feel like you want to end the set after the eighth repetition. Remember, what matters most is not the weight your friend uses for an exercise or the weight I use. If you're a beginner, don't rush to increase weight, or you'll risk injury. If you've been working out for a while but can't achieve the desired results, go ahead and add more weight. You can only determine the correct weight for each exercise through trial and error. Be prepared; it may not happen right away. But eventually, you'll progress and achieve the desired results.

ABS and core workout

ABS and core workout we do once a week!

ABS AND BACK MUSCLES ARE YOUR CORSET, INJURY PROTECTION AND YOUR STRENGTH!

Training:

1. Leg raise on the bars 3x20

2. Russian twist with extra weight 3x20

3. Hyperextension with extra weight 3x10

4. Scissors for abs 3x40sec

5. Plank (maximum, as long as you can) max

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Leg raise on the bars, russian twist with extra weight, hyperextension with extra weight.mp4

5.7 MB

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Scissors for ABS, plank.mp4

6.3 MB

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Rest between sets in the basic exercise (squat/bench press/deadlift) 4 min

Between other sets 2 min Between exercises 3 min

WEEK 1

Training:

MONDAY (LEGS)

Barbell squats 3x12

Leg press 2x15

Deadlift with dumbbells (pause for 1 sec at the bottom) 3x8

Single-leg squats (with or without support) 3x10

Jumping jacks to maximum height (jump as high as possible) 4x10

WEDNESDAY (CHEST, BICEPS, SHOULDERS)

1. Bench press with 2 sec pause at the bottom 3X10

2. Dips (with or without additional weight) 3X10

3. Incline dumbbell press (45°) 3X8

4. Prayer bench press 3X15

5. Hammer curls 3X8

6. Dumbbell curls with supination on incline bench (45°) 3X10

7. Standing arm swings 2X20

FRIDAY (BACK, TRICEPS)

1. Deadlift (sumo or conventional, whichever is more comfortable) 3x10

2. Bent-over barbell row 2x10

3. Wide-grip lat pulldown 3x10

4. Dumbbell rows on bench 3x12

5. Dumbbell shrugs 3x12

6. Triceps extensions with cable machine 3x12

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MONDAY_barbell squats, leg press, deadlift .mp4

6.4 MB

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MONDAY_single-leg squats, jumping jacks to max height.mp4

10.1 MB

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WEDNESDAY_bench press with 2 sec pause at the bottom, dips, incline dumbbell press.mp4

5.1 MB

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WEDNESDAY_prayer bench press, hammer curls, dumbbell curls with supination on incline bench.mp4

5.7 MB

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WEDNESDAY_standing arm swings.mp4

1.7 MB

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FRIDAY_deadlift, bent-over barbell row, wide-grip lat pulldown.mp4

5.7 MB

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FRIDAY_dumbbell rows on bench, dumbbell shrungs, triceps extensions with cable machine.mp4

4.2 MB

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WEEK 2

Training:

MONDAY (LEGS, SHOULDERS)

1. Barbell squats 2X8

2. Barbell squats with pause at the bottom 2X7

3. Leg press with wide and high stance 4X12

4. Walking lunges with dumbbells for each leg 3X10

5. Seated dumbbell lateral raises 3X15

6. Standing barbell shoulder press 3X8

WEDNESDAY (CHEST, TRICEPS):

1. Incline bench press (30°) 3X10

2. Dumbbell bench press 3X10

3. Cable crossovers 3X12

4. Close-grip bench press 3X8

5. Seated dumbbell raises for triceps 3X10

6. Max push-ups 1 set

FRIDAY (BACK, BICEPS):

1. Box deadlift (3-5 cm height) 3x8

2. Deadlift 2x3

3. Pull-ups (or lat pulldown) 3x10

4. Dumbbell rows in bent-over position 3x10

5. Seated dumbbell shrugs 3x10

6. Straight barbell curls 3x12

7. Reverse grip barbell curls. 2x15

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MONDAY_barbell squats, barbellsquats with pause at the botton, leg press with wide and high stance.mp4

3.9 MB

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MONDAY_walking lunges with dumbbells, seated dumbbell lateral raises, standing barbell shoulder press.mp4

5.9 MB

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WEDNSDAY_incline bench press, dumbbell bench press, cable crossovers.mp4

4.1 MB

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WEDNSDAY_close-grip bench press, seated dumbbell raises for triceps, push-ups.mp4

5.2 MB

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FRIDAY_box deadlift, deadlift, pull-ups.mp4

7.3 MB

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FRIDAY_dumbbell rows in bent-over position, seated dumbbell shrugs, straight barbell curls.mp4

8.1 MB

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FRIDAY_reverse grip barbell curls.mp4

2.4 MB

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WEEK 3

Training:

MONDAY (LEGS)

1. Barbell squats 4X6

2. Front squats 2X10

3. Deadlifts 3X10

4. Leg press with pause at the bottom for 3 sec 3X8

5. Jumping jacks to maximum height. 3X10

WEDNESDAY (CHEST):

1. Dumbbell bench press 3x8

2. Close-grip barbell bench press 2x10

3. Parallel bar dips (weighted if possible) 3x8

4. Flyes 4x12

5. Plate press. 2x20

FRIDAY (BACK):

1. Deadlifts 3x7

2. Rack pulls with the bar resting 3-5 cm above the knee 2x9

3. Seated cable rows 3x10

4. Close Grip Pulldown 3x10

5. Straight-arm pulldowns. 4x12

SATURDAY (ARMS AND SHOULDERS):

1. Hammer curls 3X8

2. Wide-grip barbell curls 3X8

3. Skull crushers 3X8

4. Incline dumbbell triceps extensions 4X12

5. Seated dumbbell lateral raises. 4X15

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MONDAY_barbell squats, front squats, deadlifts.mp4

6 MB

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MONDAY_leg press, jumping jacks to max height.mp4

3.8 MB

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WEDNESDAY_dumbbell bench press_close-grip barbell bench press, parallel bar dips.mp4

6.8 MB

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WEDNSDAY_flyes, plate press.mp4

3.6 MB

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FRIDAY_deadlifts, rack pulls, seated cable rows.mp4

6.5 MB

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FRIDAY_close grip pulldowns, straight-arm pulldowns.mp4

4.6 MB

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SATURDAY_hammer curls, wide-grip barbell curls, skull crushers.mp4

6.6 MB

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SATURDAY_incline dumbbell triceps extensions, seated dumbbell lateral raises.mp4

4.1 MB

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WEEK 4

Training:

MONDAY (LEGS):

1. Squats 5X5

2. Leg press (pause for 3 seconds at the bottom) 3X8

3. Front squats with dumbbell 4X12

4. Long jumps 3X8

5. Weighted hyperextensions 3X10

WEDNESDAY (CHEST):

1. Bench press 5X5

2. Narrow dumbbell press 3X10

3. Incline flyes (30°) 3X12

4. Cable crossovers 4X15

5. Triceps pushdowns 3X12

6. Close grip bench press, 3 seconds down and 1 second up (important to do with a spotter) 3X5

FRIDAY (BACK):

1. Deadlift 5X5

2. Pull-ups (or cable pulldowns) 4X8

3. Horizontal cable rows 4X10

4. Good morning (important not to use too much weight, focus on feeling the movement) 3X10

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MONDAY_squats, leg press, front squats with dumbbell.mp4

8.1 MB

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MONDAY_long jumps, weighted hyperextensions.mp4

4.3 MB

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WEDNESDAY_bench press, narrow dumbbell press, incline flyes.mp4

7.8 MB

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WEDNESDAY_cable crossovers, triceps pushdowns, close grip bench press.mp4

6.8 MB

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FRIDAY_deadlift, pull-ups, horizontal cable rows.mp4

10 MB

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FRIDAY_good morning with barbell.mp4

3.9 MB

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WEEK 5

Training:

MONDAY (LEGS):

1. Squats 4X4

2. Front squats 3X10

3. Leg press 3X10

4. High jumps 4X12

5. Single-leg squats (can be done with support) 2X10

WEDNESDAY (CHEST):

1. Bench press 4X4

2. Bench press with a 4-second pause at the bottom 3X3

3. Dumbbell bench press 3X12

4. Pullover 3X12

5. Floor presses 2Xmax

FRIDAY (BACK AND LEGS):

1. Deadlift 4X4

2. Leg press 3X10

3. Cable rows with a 2-second pause at the top 5X8

4. Vertical jumps. 3X10

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MONDAY_squats, front squats, leg press.mp4

8.3 MB

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MONDAY_high jumps, single-leg squats.mp4

4.2 MB

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WEDNESDAY_bench press, bench press, dumbbell bench press.mp4

7.6 MB

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WEDNESDAY_pullover, floor presses.mp4

4.3 MB

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FRIDAY_deadlift, leg press, cable rows.mp4

8.1 MB

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FRIDAY_vertical jumps.mp4

3.7 MB

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WEEK 6

Training:

MONDAY (LEGS):

1. Squats 3X3

2. Trap bar squats 3X10

3. Leg press 3X10

4. Sumo squats with dumbbells on chest 3X10

WEDNESDAY (CHEST):

1. Bench press 3X3

2. Incline bench press (45°) 3X8

3. Standing barbell press 3X6

4. Incline dumbbell press (40°). 4X15

FRIDAY (BACK):

1. Deadlift 3X3

2. Reverse-grip bent-over rows 3X8

3. Lat pulldowns 3X10

4. T-bar rows 4X10

5. Shrugs with barbell 4X10

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MONDAY_squats, trap bar squats, leg press.mp4

7.2 MB

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MONDAY_sumo squats with dumbbells on chest.mp4

3.1 MB

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WEDNESDAY_bench press, incline bench press, standing barbell press.mp4

9.2 MB

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WEDNESDAY_incline dumbbell press.mp4

4.3 MB

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FRIDAY_deadlift, reverse-grip bent-over rows, lat pulldowns.mp4

10.2 MB

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FRIDAY_t-bar rows, shrugs with barbell.mp4

8.2 MB

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WEEK 7

Training:

MONDAY (LEGS AND SHOULDERS):

1. Squats 2X2

2. Front squats 3X12

3. Sumo leg press 3X10

4. Standing barbell press 3X6

5. Seated dumbbell press 3X10

WEDNESDAY (CHEST AND TRICEPS):

1. Bench press 2X2

2. Incline dumbbell press (30°) 3X10

3. Dips 3X15

4. Dumbbell French press on incline bench (30°) 3X12

5. Cable triceps extensions 4X12

FRIDAY (BACK AND BICEPS):

1. Deadlift 2X2

2. Good morning 3X8

3. Bent-over rows with dumbbells 3X10

4. Pull-ups 3X10

5. Reverse-grip barbell curls 3X10

6. Bicep curls on cable machine 3X20

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MONDAY_squats, front squats, sumo leg press.mp4

6.4 MB

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MONDAY_standing barbell press, seated dumbbell press.mp4

7.1 MB

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WEDNESDAY_bench press, incline dumbbell press, dips.mp4

10.2 MB

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WEDNESDAY_dumbbell french press on incline bench, cable triceps extensions.mp4

4.1 MB

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FRIDAY_deadlift, good morning, bent-over rows with dumbbells.mp4

10.6 MB

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FRIDAY_pull-ups, reverse-grip barbell curls, bicep curls on cable machine.mp4

6.5 MB

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WEEK 8

Training:

MONDAY (LEGS AND SHOULDERS):

1. Squats (record) 1X1

2. Squats 3X12

3. Leg press 3X15

4. Lateral raises with dumbbells 4X12

5. Standing dumbbell press 3X12

WEDNESDAY (CHEST AND BICEPS):

1. Bench press (record) 1X1

2. Bench press 3X10

3. Incline dumbbell press 3X10

4. Hammer curls 5X5

5. Single-arm cable curls 3X10

SATURDAY (DEADLIFT):

1. Deadlift 1Xmax

2. Deadlift 3x8

3. Lat pulldowns 5x10

4. Tricep extensions on cable machine 3x12

5. Dumbbell French press on flat bench 3x10

6. Diamond push-ups 2xmax

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MONDAY_squats, squats, leg press.mp4

7.4 MB

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MONDAY_lateral raises with dumbbells, standing dumbbell press.mp4

7.9 MB

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WEDNESDAY_bench press, bench press, incline dumbbell press.mp4

13.2 MB

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WEDNESDAY_hammer curls, single-arm cable curls.mp4

4.4 MB

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SATURDAY_deadlift, deadlift, lat pulldowns.mp4

7.3 MB

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SATURDAY_tricep extensions on cable machine, dumbbell french press on flat bench, diamond push.mp4

6.3 MB

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