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IronZen - FullActive

Source: IronZen © - Workout Routines

The given program assumes the person to have a certain training experience (better not less than 2 months). But despite the fact that this program is recommended for beginners experienced athletes achieve good results when practicing it. This program has been repeatedly tested. The results show that there is a remarking reduction of body fat while maintaining or increasing the total weight of the body; muscular endurance is significantly increasing, respiratory system is well developing, the heart is getting stronger.

The period of training under this program should be 1-4 months, optimally 2-3. Gaining muscle mass – up to 2 lb per month, loosing body fat without using strict diets – up to 8lb per month.

A special feature of this program is a long cycle - more than 2 weeks. This allows you to load the muscles in different "modes" and avoid adapting of them to stress. The program uses failure, growth stimulating (indicated as "failure") and supporting ("other”) training. It is absolutely unacceptable to violate the given order and regime. You are allowed to only replace unavailable exercises by alternative ones.


The FullActive program provides increased workload for endomorphs (en) and mesomorphs (mes).

Bodybuilding training program

Exercise Sets Reps Rest, min
Day 1 (chest, triceps, back)
  Treadmill - 10 minutes (en - 15 minutes)
1 Decline Barbell Bench Press 3 8-10 (failure) 4-6, 3-5 (эн)
2 Barbell bench press 4 8-10 (failure) 4-6, 3-5 (эн)
3 InclineDumbbell Bench Press 3 8-10 (failure) 3-5
4 Seated Cable Rows 2 12-15 1-3
5 Wide-grip Lat Pulldown or Lying T-bar Row 3 12-15 1-3
6 Close-Grip barbell bench press 2, 3 (en) 12 1-2
  Treadmill - 5 minutes
Day 2 (rest)
Day 3 (legs, biceps, abs)
  Elliptical machine – 5-7 minutes
1 Barbell squats 5, 6 (en, mes) 8-10 (failure) 5-7, 4-7 (ен)
2 Leg Extensions 3 8-10 (failure) 3-4
3 Lying Leg Curls 3 8-10 (failure) 3-4
4 Calves 5, 6 (en, mes) 10-15 (failure) 2-3
5 Biceps in machine or in Scott curl machine 3 6-10 1-2
6 Incline Bench Reverse Crunches or Hanging Leg Raises 3 10-15 2
7 Roman chair crunches 3 20-30 1-2
Day 4 (rest)
Day 5 (triceps, chest, back)
  Treadmill – 5 minites
1 Dumbbell Bench Press 2, 3 (en, mes) 12-15 1-2
2 Incline barbell Bench Press 3 12 1-2
3 Wide-grip Pulldown Behind The Neck 3 10-15 1-3
4 Hyperextension 3, 4 (mes) 15 2
5 Barbell bench press – medium grip 3, 4 (en, mes) 8-10 (failure) 3-4
6 Lying Close-Grip Barbell Triceps Extension Behind The Head 2 8-10 (failure) 3-4
7 Triceps pushdown 2, 3 (en, mes) 8-10 (failure) 4
Day 6 (rest)
Day 7 (back, shoulders)
  Treadmill 10-15 minutes (en – 20 minutes)
1 Barbell deadlift 3, 4 (en, mes) 8-10 (failure) 4-6
2 Wide-grip Lat Pulldown  4 8-10 (failure) 3-4
3 Bent Over Barbell Row 4 8-10 (failure) 3-4
4 Wide-grip Pulldown Behind The Neck 3, 4 (en, mes) 8-10 (failure) 3-5
5 Seated Dumbbell Press 3 10-14 1-2
Day 8 (rest)
Day 9 (biceps, leg, abs)
  Elliptical machine - 10 minutes
1 Leg press 3, 4 (mes) 10-15 2-3
2 Seated Calf Raise 3 15-20 1-2
3 EZ-bar curl (biceps) 4 8-10 (failure) 3-4
4 Reverse pull-ups or Chin-ups 2 5-8 (failure) 3-4
5 Hammer curls 2, 3 (en, mes) 8-10 (failure) 3-4
6 Incline Bench Reverse Crunches or Hanging Leg Raises 3 10-15 2-3
7 Roman chair crunches 2, 3 (en, mes) 15-30 1-3
  Treadmill - 5 minutes
Day 10 (rest)
Day 11 (shoulders, chest)
  Elliptical machine - 10 minutes (en – 15 minutes)
1 Barbell bench press 3, 4 (en, mes) 4-7 2-3
2 Butterfly 3 6-10 1-2
3 Standing or seated barbell Military Press 3, 4 (en, mes) 8-10 (failure) 4
4 Side lateral raise 3 8-10 (failure) 2-3
5 Upright barbell row 2 8-10 (failure) 2-3
  Treadmill - 5 minutes
Day 12 (rest)
Day 13 (legs, back, abs)
  Treadmill - 10minutes
1 Barbell Squats 4 5-7 3
2 Pull-ups 4 max 2
3 Seated Cable Rows 3 4-7 1-2
4 Hyperextension 3 15 2
5 Incline Bench Reverse Crunches or Hanging Leg Raises 3 10-15 2-3
6 Roman chair crunches 3 20-30 2
Day 14-17 (rest)

Rest between workouts for ectomorphs and mesomorphs should be strictly 1-2 days. Endomorphs have to train on alternate days.

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