Three-day training programs

The programs are provided as examples only, as you know the program must be adapted personally. To avoid the exercises being structured into patterns, it is necessary to give them variety, so another possible exercise is given in brackets.

3-day program: muscle groups are trained once a week

1 day pectoral muscles, biceps muscle
1. Horizontal barbell press (4×8)
2. Angle press (3×9)
3. Pressing the dumbbells at an angle or horizontally. (or parallel push-ups) (2×11)
4. Heist (3×9)
5. Standing barbell curl (4×8)
6. Dumbbell deadlifts (standing, seated or angle bench) (or Scott bench with barbell or dumbbells) (3×8-10)
7. Dumbbell from knee 1x max or (2×10)
8. Press (push-ups with weight behind the head, transition to a weightless exercise or combined with leg extension) (3x max)

Day 2 leg muscles, shoulder muscles
1. Heating with dvir. coach (5-7 minutes)
2. Barbell Squats (4×10)
3. Leg press in the machine (3×9)
4. Bend your legs to the machine while lying on your stomach (4×10)
5. Leg press (3×12)
6. Barbell sit-ups (in front or behind the head, or sometimes the exercise is modified to dumbbell sit-ups) (3×9)
7. Forward dumbbell or barbell deadlift (or dumbbell shrug) (2×11)
Superseries:
8. Raise the dumbbells by bending sideways (3×10)
9. After standing up with dumbbells, you move to the sides (3×9)

Day 3 back muscles, triceps muscle
1. Pull-ups behind the head or from the front (possible with weight) (3x max)
2. Barbell Forward Bend Deadlift (or Deadlift or Single Dumbbell Forward Bend Deadlift) (4×8)
3. Weight pull on machine (machine and exercise similar to #2) (or approximately seated cable pull) (3×9)
4. Forward Bends (Standing Barbell Pull or Horizontal Cable Pull) (3×12) or 2×10
5. Lower Chest Close Barbell Press (3×10)
6. Standing cable tie (3×9)
7. Bent arm extension (or with a dumbbell sitting behind your head) (3×12)
8. Seated French press (with 2 hands) (or parallel with narrow grip) 1x max

3-day program: muscle groups except legs are trained 2 times a week

1 day pectoral muscles, back muscles, biceps
1. 3x 8-10 angle press
2. Dumbbell angle press 3x 8-10
3. Pullover/o tear 2x 8-10
4. Pull-ups 3x 8-10
5. Barbell pull with a bent 2x 8-10
6. Dumbbell biceps 1-2x 8-10

Day 2 leg muscles, shoulder muscles, triceps and biceps
1. Squat 3x 10-12
2. Leg biceps (m-pull/o bench) 3x 8-10
3. Calf (trainer with barbell) 3x 14-15
4. Pressing the barbell from the front/or behind the head 3x 8-10
5. Side bridges or trapeze 2x 8-10
6. Triceps (press tight/or parallel) 1-2×8-10
7. Standing barbell push-ups 1-2x 8-10

Day 3 back muscles, chest muscles, triceps, shoulder muscles
1. 1 x 3 x 8-10 Dumbbell Bench
2. 1 half shot with barbell / or horizontal. cable pull / or weight pull in the machine 3x 8-10
3. Pressing on the smooth 3x 8-10
4. Parallel/or tear 2x 8-10
5. French/or triple with dumbbell 2x 8-10
6. Bridges to countries 2x 8-10

3 day program to train at home

1 day back muscles, triceps muscle
1. Pull-ups (3-4 x 9-10)
2. Barbell Pull (3x 8)
3. 1 dumbbell pull-up (3x 9-10)
4. Close press / or French press (4x 8-9)
5. 1 Dumbbell push-up (3x 9-10)

Day 2 leg muscles, shoulder muscles
1. Squats (3-4x 10-12)
2. M-pull (3x 8-10)
3. Standing calf (3-2-3x 15-17)
4. Press from the front/or behind the head (3x 8-10)
5. Bridges to towns (3x 9-10)
6. Trapeze (2x 8-10)

Day 3 pectoral muscles, biceps muscle
1. Bench press (3x 8-9)
2. Angle press / or dumbbell angle press (3x 8-9)
3. Rows/or Dumbbell Presses (3x 8-10)
4. Bend the barbell through the elbows (3x 8-10)
5. Seated/standing dumbbell raises/or knee raises (2-3x 9-10)
6. Press (or another exercise of your choice, if necessary)

The 3 day program is a full body workout

1 day leg muscles, chest muscles, back muscles, biceps, shoulder muscles
1 Squat 2x 10-12
2 M- trauma 2х 8-10
3 Calf 2x 14-15
4 Press lying down 2x 9-10
5 1 dumbbell pull with bent 2x 8-10
6 Bend the barbell through the elbows 1-2 х 8-10
7 Bridges to the sides while standing 2x 8-10

Day 2 pectoral muscles, back muscles, biceps and triceps, shoulder muscles
1 Angle press 2х8-10
2 wide grip parallel bars / or dumbbell press 2x 9-10
3 pull-ups 2x 8-10
4 Dumbbell push-ups 1-2 х 8-10
5 Press narrow / or French 2x 8-10
6 Bridges to towns 2x 8-10

Day 3 leg muscles, chest muscles, back muscles, shoulder muscles, triceps
1 Squat 2x 10-12
2 Pressing the dumbbells at an angle of 2х8-10
3 Pull the barbell during push-ups 2x 8-10
4 Barbell press from the front/or behind the head 2x 8-10
5 Parallel narrow grips / or any dumbbell triceps exercise 1-2 х 8-10
6 Bridges to towns 2x 8-10

3 day program after break

1 day leg muscles, chest muscles, back muscles, biceps and triceps, shoulder muscles
1. Squats 2×12
2. Lying leg curl 2×10
3. Barbell bench press 2×10
4. Heist 1×10
5. Pull one side of the 2×10 barbell
6. Standing dumbbell curl 2×10
7. Tricep dips with 2×10 dumbbells
8. Seated Dumbbell Press 2×8
9. Bridges to countries 2×10

Day 2 pectoral muscles, back muscles, biceps and triceps, shoulder muscles
1. Press at a 2×10 angle
2. Dumbbell press 2×12-10
3. Translation with seated cable 2×10
4. Dumbbell pull-ups after 2×10 push-ups
5. Standing barbell curl 2×10
6. 2×10 French press
7. Pull the rope while standing 1×10
8. Seated Dumbbell Press 1×10
9. Dumbbell raise up and forward 1×10
10. Bridges to countries 1×10

Day 3 leg muscles, pectoral muscles, back muscles, biceps and triceps
1. Leg press in the 2×11 machine
2. Lying leg curl 2×12
3. Dumbbell press at a 2×12-10 angle
4. Pull the 2×10 seated cable
5. Pull one side of the 2×11-10 rocker arm
6. Bend the dumbbells through the elbows alternately on the bench at an angle of 2×9-10
7. Raise 2 dumbbells while standing behind your head 2×10
8. Standing dumbbell press 2×10
9. Leg in the 2×15-17 machine