High-intensity muscle training programs build muscle quickly

Many people do not know how to practice, do not know what to practice, just want to build a strong muscle. Muscle training requires detailed planning, step by step to follow the plan to stick to the exercise. So today we are going to introduce a high-intensity muscle building program, let’s go and have a look!

The following actions according to individual ability, each group do 15-20, you can also do the exhaustion level of each group, rest between groups for one minute.

Day 1: Chest training

1. Do four sets of bench press with larger weight, 8-12 times per group, and determine whether the weight is suitable according to personal factors.
2. Upward oblique press, four sets or parallel bar arm flexion, four sets.
3. Flat bird, four sets or chest clip, four sets.

Day 2: Back training

1. Back of neck pull-ups, four sets or front of neck pull-ups, four sets.
2. Standing position row, heavy weight, four sets or hard pull, four sets.
3. Chest lift, four sets or shoulders shrug, four sets.

Day 3: Leg training

1. Squats, four sets.
2. Prone leg curls, four sets.
3. Stand on your toes, four sets.

Day 4: Triceps

1. Four sets of narrow bench press.
2. Standing position elbow pressure, four sets or supine arm flexion and extension, four sets.
3. Bending and stretching, four sets.

Day 5: Biceps

1. Standing posture with arms curl, four sets.
2. Forward holding single arm curls, two sets or reverse holding single arm curls, two sets.
3. Rollers, two sets.

Day 6: Shoulder training

1. Neck forward push, four sets.
2. Back of neck press, four sets.
3. Standing birds, four groups.
4. Overhead birds, four groups.

Closed on Sunday.