exercise sauna.

Friday.

Rest from training.

Saturday.

one) Incline dumbbell bench press. 4 sets of 15-20 reps, 1 set of 8 reps with maximum weight.
2) Rod pull to the belt in an incline. 4 sets of 15-20 reps, 1 set of 8 reps with maximum weight.
3) Pull-ups with a wide grip. 4 sets of 15-20 reps, 1 set of 8 reps with maximum weight.
4) Lifting the bar for biceps while standing with a reverse grip. 4 sets of 15-20 reps, 1 set of 8 reps with maximum weight.
5) Breeding dumbbells to the side while standing. 4 sets of 15-20 reps, 1 set of 8 reps with maximum weight.
6) Deadlift. 4 sets of 15-20 reps, 1 set of 8 reps with max weight.
7) Bench press lying on an incline bench with a narrow grip. 4 sets of 15-20 reps, 1 set of 8 reps with maximum weight.

Sunday.

Relaxation.

In conclusion, I would like to say that bodybuilding training during the drying period is very difficult because you have to follow the strictest diet and at the same time train very intensively. Moreover, with your training and diet, you must force the body to "eat" its own reserves. Not every athlete withstands even half of the drying period in bodybuilding and leaves the race.