One of the suitable and optimal types of cutting training will be circular training, in which your program consists of a set of 5-8 exercises for all muscle groups in 3-4 circles, there is essentially no rest, you rest while you go from one simulator to another after completed approach. This circuit workout uses 9 exercises, it will be quite difficult even for an experienced athlete, so immediately tune in to serious work. Warm-up step or track 10 minutes, pulse 150-160 beats. in min. 1.5-2 hours before training, it’s normal to eat or have a bite to eat something non-fat and protein in an hour, for example: 1% kefir, cottage cheese up to 5%, protein.

Duration 6 weeks.

1 day
1. Thrust of the vertical block 4×15-20
2. Dumbbell bench press 4×15-20
3. Platform leg press 4×15-20
4. Press in the simulator 4×20
5. Hyperextension with pancake 4×15 correct technique:
6. Abduction of arms with dumbbells to the side 4×15

Cooldown 30 minutes 140-150 bpm in min.

2 day
1. Thrust of the horizontal block 4×15-20
2. Breeding dumbbells lying 30 degrees bench 4×15
3. Leg extension in the simulator 4×15-20
4. Bending the legs in the simulator 4×15-20
5. Extension of the arms on the upper block 4×15-20
6. Press leg raise in support or hanging 4×20
7. Abduction of arms with dumbbells to the side 4×15
Cooldown 30 minutes 140-150 bpm in min.

3 day
1. Butterfly 4×15-20
2. Bending arms with dumbbells 4×15-20
3. Squats with pcs. 4×15
4. Разгибания рук с косичкой (канатом) в кроссовере 4×15-20
5. Press in the simulator 4×20
6. Rod pcs. в наклоне 4×15
7. Abduction of arms with dumbbells to the side 4×15
Cooldown 30 minutes 140-150 bpm in min.

Notes:

– During training, you can drink isotonic.
– Drink as much water as you want.
– Wear loose, non-insulated clothing. Such workouts in warm clothes can end in fainting or severe malaise + this is a common myth, there are no advantages from exercising in warm clothes.
– Weights during such training are reduced by 30-40%, depending on the circle. As a rule, on the 3rd lap there is a high probability of a deterioration in the condition. Therefore, do not set records and succumb to the erroneous feeling of lightness on the first and second laps.
if you feel unwell, lie down, throw your feet without shoes on the wall, drink sweet water, finish the workout. Will release in 15-20 minutes.
– Be sure to follow the pulse, it’s important.
– Do not chase the scales.
– In the program, in some places 15-20 repetitions are written. The first 3 weeks you do light weight and 20 reps, from 4 to 6 weeks you add a little weight and do 15 reps.
– After each round, a hitch for 5 minutes, and then a 2-3 minute rest, restore breathing.