Universal Exercises Set for 5 workouts

Author: Timko Ilya 

The purpose of the plan: the plan is universal. That is, it is equally suitable for weight loss, relief and mass gain.

Objectives of the plan:
1. Increase muscle mass
2. Fat burning
3. Development of strength endurance
Methods of execution: alternating supersets

Duration: about 2 months.

Difficulty: (very heavy).

This complex is VERY heavy. For real masochists. There are 5 workouts, and each workout has 9 exercises. 45 different exercises in total. 2 times a week you will train your legs, back and abs. And the rest of the muscles once a week. But you need to realize that when you train your back, you are working your biceps too. When you train your shoulders or chest, you work your triceps as well.

All workouts are done by alternating supersets (in this case, trisets). I'll explain what this means using the first workout as an example.

You do 1 set of pull-ups.
At the same time, without rest, you do 1 approach of horizontal block pull ups.
Then without rest you do 1 dumbbell pull-up.
Then rest for 3 minutes.
After that, go to the second triset. You do it the same way and then to the third.
After the third one you rest for 3 minutes and go back to the first triset (start the circle again).
There are 3 such circles in total.
Thus, you will have 3 circles, with 3 trisets in each circle, and 3 exercises in each triset.

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Week 1

Week 2

Week 3

Week 4

Week 5

All workouts are done by alternating supersets (in this case, trisets)

Stretching

Chest & Back

Shoulders & Triceps 

Legs, hips, back & ABS

Back, Biceps & Arms

Legs, hips & ABS

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