Program to gain muscle visible

To follow the rules of the previous pages and make visible muscle quickly, you can use the weight training program presented below, based on a work of chest 3 times a week.

The program follows the principles detailed in the 1st page of this issue, which explains how to grow the muscles that are the most in order to appear more muscular faster.

We will therefore work the muscles more visible and grow the fastest:

• - Chest
• - Biceps
• - Abdominals
• - Dos

In addition to the muscles choose a bodybuilding program to make the muscles more quickly visible must choose exercises to accentuate this effect.

Workout:

This workout will be done 3 times per week, for example Monday, Wednesday and Friday. Always leave at least one day of rest between workouts.

You do 4 sets of 12-15 repetitions per exercise with 1 min 30 rest between each set.

The program will be as follows:

• - Heat

• - Bench bar (working middle and lower pectorals, triceps work with light, the larger muscles of the arm)

• - Draw neck (working width back to accentuate the "V" torso)

• - Biceps curl bar (for biceps)

• - Elevations side (for shoulders muscles and increase the middle. Development shoulder is against slow)

• - Crunch legs straight

• - Crunch classic

If you do not have enough time to train, or simply lazy, you can remove the side elevations.

With this program, and following the advice in this folder, you should have some muscles to make the beach in 2 to 3 months.

But if you do not have equipment or the opportunity to train in a gym, you can still get in your muscles, looking at the next page.