Training program for 3 days a week: tips and tricks

Motivation

Human nature is designed in such a way that people need motivation to complete any task that requires long-term effort. Otherwise, the ardor quickly cools down. A training program for 3 days a week also falls into the list of such tasks. In relation to sports activities, we can recommend the following. It is necessary to create a table in which you will enter the results of body parameters measurements weekly. The starting point will be the measurements taken before starting training. It should be remembered that any significant changes will be visible only after training for about three months.

https://youtu.be/-lviLlLgVHM

How to do the exercises

For the correct pace of training, a classic combination is recommended for beginners - 3 days of hard training per week involving all muscle groups. With such intensity, the body will have time to pump up and recover. The combination is called the term “split” - a training plan for 3 days. A split involves performing exercises in three sets of eight to ten repetitions with three-minute breaks between sets. Before starting classes, a fifteen-minute warm-up is required, followed by pumping - the first exercise from the complex is repeated twenty times with a small weight to warm up and pump blood to the muscles. The following elements are performed with working weights. The duration of the workout should not be more than one and a half hours.

Muscle recovery

The concept of muscle recovery includes not only the renewal of energy reserves, but also the reconstruction of its cells. To conduct effective training, athletes use two rules:

• one muscle group is trained one day a week;
• the pause between workouts ranges from 48 to 96 hours.

This break allows the body to produce glycogen to replenish lost reserves. Cell restoration occurs within about two weeks - it depends on the characteristics of the body. The training program for 3 days a week provides not only intensive training, but also proper rest.

Menu is thin

An approximate diet for thin people can be suggested as follows:

1. For breakfast, eat a couple of boiled eggs, oatmeal or buckwheat porridge, whole grain bread and juice.
2. Second breakfast can consist of fruits or vegetables and a protein shake.
3. Lunch should consist of a meat or fish dish with a side dish of rice or potatoes.
4. For an afternoon snack, you can repeat the second breakfast option.
5. For dinner you need to eat a meat dish with rice or potatoes and juice.
6. Half an hour before bedtime, you need to eat cottage cheese and drink a glass of protein shake.

As you can see, a menu for thin people can hardly be called a diet; rather, it is a kind of diet for achieving the results of sports training. Nutrition advice, as well as a training program for 3 days a week, must be strictly followed.

Program structure in Pascal

So, on the previous page we defined the following concepts: program, integer, real, const, var, begin, end, write, writeln, read, readln. Let's write simple Pascal programs using them. But first, let's find out what parts a Pascal program consists of.

Any program in the Pascal programming language has three components: 1) header; 2) descriptions section; 3) the body of the program.

✎ 1) The title is the word Program

, followed by the name of the program in Latin and a semicolon at the end. The name cannot begin with a number, must not coincide with reserved words (begin, end, integer, etc.) or variable names from the descriptions section (see below), and the use of any symbols (' @', '%', '&', etc.), except underscore. It is advisable to give a name with a meaning that would reflect the essence of the program itself. But you don't have to write a title.

✎ 2) Descriptions section – Since we will first consider the simplest tasks, the second section will contain either a description of constants or variables (see paragraphs 4 and 5 of the article Introduction to Pascal).

✎ 3) The body of the program is a block of statements in which commands to be executed are written. This block begins with the word begin

(“beginning”) and ends with the word
end.
(“end”) with a period at the end (paragraphs 6, 7 of the same article).

Thus, in general, a Pascal program looks like this:

Pascal code

When solving the simplest problems, we will first limit ourselves to integers. Before we start programming, we will indicate the simplest 4 operations on numbers in Pascal: “+” - addition, “-” - subtraction, “*” - multiplication, “/” - division. As you can see, in programming and mathematics, elementary operations on numbers are denoted in the same way. Let's solve the following problem:

Task.

Let integers A and B be given. Find their sum.

Let's call the program for finding the sum Summa. Then the part of the code responsible for the name of the program will look like:

Pascal code

Let us denote the sum of numbers A and B by S. Since the numbers are integers, the sum will be an integer. Thus, in describing the numbers A, B, S we will use a variable of the integer type. But how to describe these numbers in the descriptions section - as constants ( const

) or as variables (
var
)? It all depends on the conditions of the problem. We can write the numbers A and B both as constants and as variables. But in any case, the sum S will be of variable type, since we do not know its value.

So, let the values ​​of the numbers A and B be given, equal, for example, to 23 and 76, respectively. Since we know the values ​​in advance, A and B will be of type const

, and S will be described as
var
. Considering that the description of constants comes before the description of variables, the description section in this case will be as follows:

Pascal code

Thus, the body of the program will consist of calculating the sum S and displaying it on the screen. In Pascal, to calculate the sum of A and B, you cannot simply write S = A + B; such a recording is possible if you need to check whether the number S is equal to the sum A + B. And in order to write the value of the sum A + B into the variable S, you need to “assign” the value of this sum to the variable S, i.e. write the sum A + B to the place in the computer memory that is allocated for the variable S. This is like “shoving” the value of one number into the value of another. The assignment is written like this:

S := A + B;

To output the result, use the write output operator with a comment on the screen:

write('The sum of numbers 23 and 76 is: S = ', S);

Combining our 1) program header, 2) description section and 3) program body, we get a small code that can be copied into PascalABC.Net or another version of Pascal:

Pascal code

After executing this program we will see on the screen:

The sum of numbers 23 and 76 is: S = 99

Everything is fine and the program works. But here we wrote something unnecessary. Look carefully at the write output statement at the end - the sum S is displayed there. Will anything change if instead of S we write the value of the sum itself, that is, A + B? That's right, nothing. Only then we need to remove the variable S from our code, and instead use the sum A + B when displaying it on the screen. Here is the simplified code:

Pascal code

In this case, the result on the screen will be like this:

The sum of numbers 23 and 76 is 99

This is our simplest first program. You can see other problems of this type on the page Rectangle, circle and parallelepiped. Calculation of areas, perimeters and volumes. True, they use variables of the real type real, but the essence is the same: solve the problem without an assignment operator. In general, this operator is used where it is necessary to calculate an intermediate variable that is used in calculating the main result. Therefore, where you can do without assignment when calculating the result (the answer to a problem), you must write the expression directly into the write output operator. Only if the expression is too large and does not fit into the output statement, it must be evaluated separately by introducing additional variables (var). But in the simplest cases, as a rule, you can do without the assignment operator.

On the next page we'll talk about percentages. In the meantime, if you are a fan of World of Warcraft, then the MMORPG wow time card 60 days will help you with this.

Basic exercises used in training

To train your chest muscles, we recommend the following:

1. A good basic exercise is dumbbell bench presses. They evenly load the pectoral muscles and are well suited for beginners.
2. The incline press is ideal for working the upper pectoral muscles. When performing it, you can alternate between a barbell and dumbbells.
3. One of the best exercises for pumping up the lower pectoral area is reverse incline presses.
4. For a good outline and adding volume to the lower part of the chest, push-ups on the uneven bars are suitable.
5. Simple push-ups are a good way to stretch your muscles.

The following trainings are suitable for working out the back muscles:

1. One of the most effective exercises for the latissimus muscles is considered to be the barbell row in an inclined position.
2. To develop the same muscles, it is also worth including wide-grip pull-ups in your training program. For those who are able to perform more than a dozen repetitions, additional weights can be added.
3. Pulls of a vertical block to the chest are also a great way to work your back.

The following activities are recommended for training the thigh muscles:

1. The best thing for this purpose is the barbell squat. When performing this exercise correctly, in the extreme position your thighs should be parallel to the floor. It perfectly works the quadriceps and increases the mass of the legs.
2. To develop the hamstrings and quadriceps, perform deep lunges with weights.
3. To deeply work the hamstring muscles, do leg curls on the machine.

Performing biceps exercises:

1. A general developmental exercise for this muscle group is the biceps curl. To perform it correctly, place your feet shoulder-width apart, and the same distance is used to grip the barbell. Lower the projectile carefully so that there is no pain. At first, you will feel tension in your forearms.
2. The “peak” of the muscles is created by lifting dumbbells onto the biceps on an inclined bench. This exercise is considered most effective when performed regularly.
3. To add variety to your workouts, you can use a reverse grip pull-up.

To shape the deltoid muscles, the following activities are recommended:

1. The best exercise in this form is the barbell press behind the head.
2. To give your muscles different loads, you can use standing barbell presses.
3. For a deeper workout of the deltoid muscles of the shoulder, dumbbell presses in a seated position are perfect.
4. The final exercise in the series for the shoulders can be raises wide through the sides of the arms with dumbbells.

To train the abdominal muscles, you should perform the following complex:

1. The main exercise is lying crunch. It can be performed on both flat and inclined surfaces.
2. In order not to spoil the waist, oblique twists are recommended.
3. To stimulate the lower abs, leg raises will be effective.

These exercises will help you shape your forearms:

1. To give this muscle group a good volume, curls with a barbell at the wrists are suitable.
2. The reverse side of the forearm will be worked when curling the wrists with the barbell taken with an underhand grip.

To develop the calf muscles, it is enough to rise on your toes while sitting or standing, using weights.

To pump up the trapezius muscles, an exercise such as shrugs is used - raising the shoulders with weights in the hands. It can be performed with dumbbells or a barbell. When executed, projectiles can be held both from the front and from the back. When your shoulders are in the highest position, you must pause before lowering. The exercise should be performed without making circular movements with your shoulders.

A set of weight training exercises for a week

Follow the proposed plan to achieve pleasant results in the shortest possible time.

Monday - pumping the pectoral muscles and biceps

• We press a weighted bar on an inclined bench with a wide grip (4 sets of 8-12 times). Consider the first time as a warm-up. For this, take 50% of the working weight. The remaining approaches are with standard weight.
• Bench press on a horizontal bench with a wide grip (4 sets of approximately 6-9 or 8-12 reps). Rather, it is suitable for men who are not new to bodybuilding. Therefore, if you feel that your general level of preparation is not up to par, then it is better to skip this option. Include it in the program as soon as you improve your physical condition.

• On an inclined bench, dumbbell raises to the sides (3-4 sets of 12 reps). This variety is characterized as formative and isolating, so a greater number of repetitions per set is recommended.
• Standing biceps curl with a weighted barbell. As in the first exercise, the first test is a warm-up test. Afterwards with a working weight of 2-4 lifts. 9-12 reps. to failure.

• Hammer. It’s not for nothing that this option is called expanding, since it will make the biceps grow wider. Soon after the start of training, you will be able to visually see the grown muscle when looking from the front. The number of repetitions is standard.
• Biceps curl in concentration (4/12-15). Isolation training again. Suitable for shaping biceps, which is very popular among male athletes.

Wednesday - back and shoulder pumping

• Pull-ups on the horizontal bar (4/12). Excellent for developing the width of the back. If a variation is too difficult, skip it and move on to the next ones.
• Deadlift (pull) (6-9/8-12). The first time is a warm-up, so half the load. Give it your all, but only once every two weeks.

• Bent-over barbell row (6-8/10-12). The most successful movement for growing the latissimus dorsi muscles. For non-professionals, we recommend alternating this type of deadlift with a deadlift so as not to overload the body.
• Pull the upper block to the chest area (3/10-12). Finishing after pulling. If there were no pull-ups, then pulling the block from above to the chest will become one of the most popular for the back muscles. Minimum for beginners - 2 times.

• Traction of the lower block to the waist area (4/7-9). This activity is sometimes called rowing. As an alternative to the previous exercise or as a follow-up to it. The number of repetitions depends on the quality in which you use this complex.
• While standing or sitting, press the barbell from your chest (military press). For gaining weight and increasing shoulder volume. The first is a warm-up, and the remaining 3-4 are main.

• Pull the bar with weights up to the chin. The next basic action from the entire complex. The difference is in the emphasis of the load. In this variant, the accentuated load is directed to the posterior bundles of the deltoid muscles. Alternate this action with the barbell chest press. The number of sets is standard.
• Reverse bent over dumbbell fly. It is a must for working out the shoulders. Repeat 10-12 times, performing 4 complexes.

Friday - pumping legs and triceps

• Squat while holding a weighted bar on your shoulders. The squat requires a partner to provide protection for the athlete. The first time is half the working weight, and subsequent attempts are already with a full load. Standard number of actions.
• Leg Press (4/9-11). It will be difficult to carry out this bench press at home; it is more likely for the gym. Suitable both as a main movement and as an additional movement if for some reason you are unable to perform squats.

• Deadlift with dumbbells (deadlift) - standard number of repetitions. The back of the thigh is involved. We use dumbbells, since weighting provides the correct trajectory of the athlete’s movement and the desired load vector. In the next workout, you can replace the dumbbells with a barbell.

• Leg bending in a lying position. An excellent workout for the thigh muscles, finishing off the legs with the correct technique. Repeat according to the basic pattern.
• Barbell press with narrow grip (4/10-12). The basis for working out the triceps. After the first warm-up set, work in the standard mode until failure.

• French press (4 to 13-15). Perform both while lying down and sitting, or you can do it while standing. You can alternate execution options if you wish. Note! This exercise loads the elbow joint, so if you feel discomfort in your elbows, then eliminate it or perform it once every 2 weeks.
• Bent-over arm extension (4 times 13-15). Working out the triceps for relief, running and saturating it with blood. For a week, 1 day of such work is expected with low weight, but with the most correct technique. If done correctly, you will feel a burning sensation and tension in your triceps.

This complex is perfect for gaining weight for an ectomorph (a person with an accelerated metabolism who is not prone to gaining weight). The only difference is that the ectomorph will have to “work” harder at the beginning of his “career” to give impetus to muscle development.

This training program for gaining muscle mass involves basic exercises + some isolating exercises for greater visualization of the effect. Don’t feel sorry for yourself, then soon the contours of your body will please you and cause a flurry of admiring compliments from the outside.

Program for Beginners

The 3-day-a-week workout program consists of two splits that must be alternated weekly.

Split No. 1

Monday – chest, triceps, abs workout:

• bench presses (on the bench);
• French presses;
• narrow grip barbell presses;
• dumbbell presses lying or sitting on an inclined bench;
• twisting the body while lying on a bench.

Wednesday – work the back, biceps, forearms, abs:

• horizontal block rods;
• barbell rows in an inclined body position;
• pulling up the body with arms wide apart;
• biceps curl;
• bending the wrists with a barbell;
• straight leg raises in a lying position.

Friday – exercises for legs and deltoid muscles:

• squats;
• leg extension lying on a machine;
• calf raises with a barbell;
• seated dumbbell presses;
• seated overhead barbell presses;
• raises wide through the sides of the arms with dumbbells;
• twisting in the block.

Split No. 2

Monday – chest, triceps, abs training:

• dumbbell bench presses;
• Incline barbell presses;
• bringing your arms together on the simulator;
• push-ups on parallel bars (elbows along the body);
• triceps press in a vertical block;
• straight leg raises in a lying position.

Wednesday – back, biceps, forearms, abs:

• vertical pull-downs to the chest in the “wide grip” position;
• rows of one dumbbell with one hand;
• seated dumbbell curls;
• curls with a barbell at the wrists, reverse grip;
• twisting in the block.

Friday – legs and deltoids:

• leg press;
• deadlift;
• leg bending in the simulator;
• raising your legs on your toes while sitting;
• standing barbell presses;
• seated dumbbell presses;
• bent over dumbbell fly;
• lying straight leg raises.

In exercises where heavy equipment is used, it is advisable to have a belaying partner.

TV program for today

Schedule of programs of all TV channels for today, Moscow time. Click on the current TV channel program to watch the live broadcast online.
Channel 1 05:00
TV channel “Good morning”
09:00
News
09:25
TV channel “Good morning”
09:55 Fashionable verdict 10:55
Live healthy!
12:00
News
12:15
Time will tell
15:00
News
15:15
Let's get married!
16:00
Male/Female
18:00
Evening news
18:45
“Man and the Law” with Alexey Pimanov
19:40
Field of Miracles
21:00
Time
21:30
Voice.
The best 23:20
Evening Urgant
00:10
Bill Wyman.
The quietest of the Rollings 01:45
Male/Female
03:15
Fashionable verdict
04:00
Alone with everyone

Channel 5 08:10

Wild
09:00
Izvestia
09:25
Wild (Gill Grouse Hunting)
09:40 Wild 10:40
Wild
11:35
Wild
12:35
Wild
13:00
Izvestia
13:25
Wild (Dashing Route)
14:05
Teacher in law.
Return (3rd episode) 15:00
Teacher in law.
Return (4th episode) 15:55
Teacher in law.
Return (5th episode) 16:55
Teacher in law.
The Return (Episode 6) 17:45
Storm Squad (Dirty Coyote)
18:45
Storm Squad (Defector)
19:45
The Trail (Noise in the Attic)
20:35
The Trail (Last Effort)
21:25
The Trail ( Hangedmen against mortgages)
22:10
Sled (The Snow Queen)
23:00
Sled (Tourer at the Hut)
23:45
Gossip Chronicle
00:45
Sled (Better Never)
01:30
Detectives (Life is at stake)
02:10
Detectives (Bad Dacha )
02:40
Detectives (Devil's Old Woman)
03:05
Detectives (Sharp Shooter)
03:35
Detectives (Mom, Don't Cry)
04:00
Detectives (Dear Cucumbers)
04:25
Detectives (Cursed Landscape)
04:55
Detectives (Headache )

STS 08:00

Relatives (Episode 4)
09:00 Cowboys vs. Aliens 11:20
Battle of the Teachers
13:00
Ural Dumplings Show (Favorite: New Urengoy)
13:28
Weather Forecast
13:30
Ural Dumplings Show (I want to laugh all the time: Part 2)
14:58
Show “Ural dumplings” (Kingdom of crooked scenes. Part 1)
16:27
Show “Ural dumplings” (ABC of Ural dumplings. “F”)
17:58
Show “Ural dumplings” (Nervous September)
19:29
Show "Ural dumplings" (What a cake is not joking)
21:00
Bachelor party in Vegas
23:00
Bachelor party 2: From Vegas to Bangkok
00:45
Bachelor party 3
02:30
Thank God you came!
(Episode 4) 03:15
Thank God you came!
(7th episode) 04:05
6 frames (24th episode)
04:25
6 frames (25th episode)
04:45
A kitten named Woof (Only troubles)
04:55
A kitten named Woof (Where is it better to be afraid )

Friday! 07:55

Friday Morning (Episode 42)
08:25
Dr. House (Both halves together)
09:15
Dr. House (Broken)
10:10 At Knives (St. Petersburg. Drama and Comedy) 11:10
At Knives (Moscow. Potato House )
12:05
On knives (Zelenograd. Shrimp)
13:10
Heads and tails.
Along the seas (Sanya. China) 14:05
Heads and Tails (Wonders of the World. The Great Wall of China)
15:05
Heads and Tails.
Wonders of the World (Chengdu. China) 16:05
Heads and Tails (Around the World. Macau)
17:05
Heads and Tails (Reloaded. Shanghai)
18:05
Heads and Tails (Reloaded. Beijing)
19:05
The world inside out.
China (Unusual Chinese food) 20:05
The world inside out.
China (Paradoxes of China) 21:00
The world inside out.
China (Hong Kong. Part 2) 22:00
Hunter Killer
00:15
Universal Soldier
02:00
Friday News (Episode 86)
02:25
Rehab (Episode 10)
03:15
Rehab (Episode 11)
04:05
Rehab (Episode 12)
04:45
Heads and Tails (Unreleased 1)

Home 08:05

Let's get a divorce!
(402nd episode) 09:10
Paternity test (159th episode)
10:12 Paternity test (166th episode) 11:15
Real mysticism (366th episode)
12:15
Understand.
Forgive 14:05
Damage (Episode 8)
14:40
Love under contract (Episode 1)
15:45
Love under contract (Episode 2)
16:50
Love under contract (Episode 3)
17:55
Love under contract (Episode 4)
19:00
Year of the Dog (Episode 1)
19:52
Year of the Dog (Episode 2)
20:45
Year of the Dog (Episode 3)
21:37
Year of the Dog (Episode 4) I series)
22:30
Secrets of a happy life (9th episode)
22:35
Year of the dog (4th episode)
23:10
You can call me dad
01:15
Damage (8th episode)
01:45
Understand.
Forgive 03:10
Real mysticism (366th episode)
04:00
Paternity test (159th episode)
04:50
Let's get a divorce! (Episode 402)

Carousel 08:10

Maya the Bee: new adventures (Collection 11)
08:50
Princesses (Collection 7)
09:20
Studio Kalyaki-Malyaki (Clothes to suit your mood)
09:40
Moidodyr
10:00
Bobik visiting Barbos
10:10 Tsvetik- seven-colored 10:30
Laboratory (Issue 77)
10:55
The Adventures of Om Nom (Collection 9)
11:00
Super Wings: Jett and his friends (Cleaning in the mangroves)
11:13
Super Wings: Jett and his friends ( Roman adventure)
11:26
Super Wings: Jett and his friends (Camel in a cart)
11:40
Robot trains (Collection 2)
12:10
Tobot.
Galaxy Detectives 12:40
Metalyons (The Great London Smog. Part 1)
12:52
Metalyons (The Great London Smog. Part 2)
13:05
Gormiti (Fire and Fear)
13:15
Gormiti (Hot Air Flow)
13:25
Arkady Parovozov is in a hurry for help!
(Eat slowly - chew your food thoroughly!) 13:30
Prostokvashino (Collection 10)
14:00
Navigator.
We have guests! 14:10
Go, Astro Boy!
14:45
How the city works (Garbage Truck)
14:55
Grizzlies and Lemmings (5th Collection)
15:40
Yummy Show
16:00
Burenka Dasha (14th Collection)
16:10
Fairytale Patrol (Visiting Dracula)
16: 22
Fairytale Patrol (Bon Voyage!)
16:35
Fairytale Patrol (Beauty and the Beast)
16:47
Fairytale Patrol (Time Keeper)
17:00
Yoko (Collection 5)
18:10
PAW Patrol (Collection 9)
19: 00
Luntik and his friends (Collection 15)
19:55
Orange cow (Collection 10)
20:30
Good night, kids!
(Be-be-bears. Dreamers) 20:45
Booba (Collection 7th)
22:30
Ben 10 (Welcome to the Zombozo zone!)
22:42
Ben 10 (No access)
22:55
Smeshariki.
Pin code (Collection 10) 01:00
The Looney Tunes Show (Collection 1)
02:20
ThreeO!
(Ostrich Farm) 02:25
Yuhu to the rescue (Collection 1)
03:15
Primer (Letter “G”)
03:20
Belka and Strelka.
Mischievous family (Collection 21) 04:55
Paws, muzzles and tails (Hedgehog)

Match TV 08:05

All for the Match!
08:25
Best ball game (Legends of the past)
09:20 Basketball. World Championship 1998. 1/2 finals. Russia - USA. Broadcast from Greece 11:25
All for the Match!
Live broadcast 11:55
News
12:00
Football.
English League Cup. Aston Villa - Manchester City 14:10
Special report (English League Cup Final. Live)
14:30
News
14:35
Everyone for the Match!
Live broadcast 15:30
Special report (Russian legionnaires)
16:00
Football.
Russian championship. Season 2015/2016. "Rubin" (Kazan) - CSKA 17:50
News
17:55
Everyone for football!
20:55
News
21:00
Milan - Liverpool 2007 / Inter - Bayern 2010. Favorites
21:30
Ideal team
22:30
News
22:35
Everyone for the Match!
Live broadcast 23:10
Southpaw
01:30
Professional boxing.
Anthony Joshua vs Andy Ruiz. Revenge. Fight for the WBA, WBO and IBF heavyweight world title 02:40
Fighting profession
03:10
I will become a legend
04:10
Football. Russian championship. Season 2015/2016. "Rubin" (Kazan) - CSKA

NTV 08:00

Today
08:25
Mukhtar.
New trail 09:25
Sea devils.
Tornado 10:00 Today 10:25
Sea devils.
Tornado 13:00
Today
13:20
Emergency
13:50
Meeting place
16:00
Today
16:25
The investigation was conducted...
17:15
Wait for me
18:10
Dog
19:00
Today
19:40
Dog
22:55
Emergency.
Investigation 23:30
Zakhar Prilepin.
Russian lessons 00:00
Cool story
00:45
NTV apartment building at Margulis (Trofim)
01:45
Housing issue
02:35
Sea devils.
Tornado 04:50
Emergency. Investigation

Ren TV 08:14

News
08:23
Happy morning!
08:27
Emergency call 112
08:30
News
09:00 Documentary project (Parasite) 10:59
“How the world works” with Timofey Bazhenov (142nd episode)
12:00
Emergency call 112
12:30
News
13:00
“Riddles” humanity" with Oleg Shishkin (488th episode)
14:01
Incredibly interesting stories (230th episode)
15:02
Documentary project (102nd episode)
16:00
Emergency call 112
16:30
News
17:00
Chapman secrets ( 719th episode)
18:00
The most shocking hypotheses (800th episode)
19:00
Emergency call 112
19:30
News
19:56
Documentary project (There will be no summer!)
21:02
Documentary project (Spring aggravation: new deceptions)
22:04
Destination-2
23:53
Spartacus: Blood and Sand (Whore)
00:50
Spartacus: Blood and Sand (Holiday Gifts)
01:45
Spartacus: Blood and Sand (Old Wounds)
02:35
Street Fighter
04:06
Incredibly interesting stories (episode 75)
04:54
Incredibly interesting stories (episode 83)

Russia 1 05:00

Morning of Russia
09:00
News.
Local time 09:30
Morning of Russia
09:55 About the most important 11:00
News
11:30
“The Fate of Man” with Boris Korchevnikov
12:40
60 minutes
14:00
News
14:30
News.
Local time 14:50
Secrets of the investigation (Family ties: Part 1)
17:00
News
17:15
60 minutes
18:30
Andrey Malakhov.
Live broadcast 20:00
News at 20:00
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For those who want to lose weight and girls

This complex is universal and can be used as a training program for 3 days a week for weight loss. In this case, the exercises are performed with small weights and short breaks between approaches. You should include more protein foods in your diet, drink up to three liters of fluid per day, and your last evening meal - no later than three hours before bedtime. Sleep to restore strength should be at least seven hours long.

The 3-day training program for a girl is somewhat different due to the characteristics of the female body. The exercises remain the same, but the number of approaches increases to 5, and repetitions to 15, the break between approaches is 30 seconds. In the first half of the female cycle, maximum loads are used, in the second they are slightly reduced.

Mass training program: 3 days a week.

The weight training program: 3 days a week, is designed in such a way that, in principle, both beginners and more advanced athletes can work on it.

By the term “beginner athlete ,” I mean someone who has spent at least a year in the gym and trained regularly, worked out the technique of doing the exercises and adhered to a special balanced nutrition plan. An advanced athlete , in turn, means at least three years of regular training.

Mass training program, the essence of the complex.

Three sessions per week are ideal for successful recovery from previous training. The main emphasis is on large muscle groups. Be sure to train your legs! Leg training should include squats 8-12 times, do not lower yourself less than 6-8 repetitions, the effect of this exercise will decrease significantly! Squats should be your #1 exercise.

Once you start following this training program in the gym, stick to it for 1.5 to 2 months. Rest between sets - 2 minutes. Sleep 8-10 hours a day, eat 5-6 times a day, drink 1.5-2 liters of water and daily intake of protein up to two grams per kilogram of body weight.

You can study on Monday, Wednesday and Friday, or on Tuesday, Thursday and Saturday. The remaining days are days of rest and recovery.

Mass training program.

Before each workout - general warm-up, 5 - 10 minutes. Choose any cardio machine and work on it at low speed to activate the central nervous system (CNS) and perform a joint warm-up of the muscle groups being trained.

After completing your workout, do a cool-down (stretching exercises). The muscles, after the load they are subjected to throughout the entire workout, significantly increase in size and plump up, becoming stiff and inactive. This leads to pain and discomfort during movement. A cool-down relieves tension and reduces muscle pain. Cool down for 10 minutes.

MONDAY (Legs, Abs)

1. Back squats - 2 warm-up sets, 3 working sets of 20 warm-up reps and 10 - 15 working sets.

2. Incline leg press – 3 sets of 10 reps.

3. Stiff-legged deadlifts - 1 warm-up set and 2 work sets of 15 warm-up reps and 10 work sets.

4. Lying leg curls – 3 sets of 10 reps.

5. Standing calf raises - 1 warm-up set and 3 work sets, 15 warm-up reps and 10 work sets.

6. Seated calf raises – 3 sets of 15 reps.

7. Leg raises while hanging on the bar - 3 sets of 15 repetitions.

8. Crunches from the upper block “Prayer” - 3 sets of 15 repetitions.

WEDNESDAY (Back, Deltas, Press)

1. Pull-ups or pull-downs of a vertical block to the chest – 4 sets of 6 – 10 repetitions.

2. Bent-over dumbbell rows - 1 warm-up set and 3 work sets of 15 warm-up reps and 6 - 10 work sets.

3. Horizontal row of the lower block – 3 sets of 6 – 10 repetitions.

4. Barbell press, standing - 2 warm-up repetitions and 3 working reps of 15 warm-up repetitions of 6 - 10 working reps.

5. Swing dumbbells to the sides, standing - 1 warm-up set and 3 working sets of 20 warm-up repetitions and 6 - 10 working sets.

6. Bent-over dumbbell swings - 1 warm-up set and 3 working sets of 20 warm-up repetitions and 6 - 10 working sets.

7. Crunches in the simulator - 3 sets of 15 repetitions.

8. Side bends with dumbbells – 3 sets of 15 reps.

FRIDAY (Chest, Arms, Abs)

1. Bench press - 2 warm-up sets and 3 work sets, 15 warm-up reps, 6 to 10 work sets.

2. Dumbbell press lying on an incline bench - 1 warm-up set and 3 working sets of 15 warm-up repetitions and 6 - 10 working sets.

3. Reduction of dumbbells, lying down - 3 sets of 6 - 10 repetitions.

4. Lifting the barbell for biceps - 1 warm-up set and 6 - 10 working sets of 15 warm-up repetitions and 6 - 10 working sets.

5. Dips with emphasis on triceps – 4 sets of 10 – 15 reps.

6. French barbell press, lying – 4 sets 6 – 10 reps.

7. Leg raises while hanging on the bar - 3 sets of 15 repetitions.

8. Crunches from the upper block “Prayer” - 3 sets of 15 repetitions.