Alexey Lesukov Blog

Hello,

now I`am begining the second period of preperation for arnold classics. Many people ask me, how do I train for the mass I have. Usually (like at the moment) I train very heavy, but when the time is closer to the competitions I decrease the weight and increase the repetitions because of the risk of injuries.

However, this is my current training shedule for more muscle mass

 

Alexey Lesukov training schedule

 

Monday

Chest

1. Chest press: 4 x 8-10 reps
2. Incline bench press: 3 x 8-10 reps
3. Incline flys: 3x 8-10 reps

Triceps

1. Ches press with closely grip: 4 x 8-10 reps
2. Dips: 3 x 9-12 reps
3. French presses: 3 x 8-10 reps

Calves:

1. calv raises, standing: 4 x 12-15 reps
2. calv raises, sitting: 3 x 12-15 reps

 

Tuesday

Back

1. Chin-ups with closely grip: 4 x 8-11 reps
2. Cable lat pulldown, closely: 3 x 8-11 reps
3. Rowing (cable), closely: 3 x 8-11 reps
4. Rowing (cable), wide: 3 x 8-11 reps
5. Rowing (barbell): 4 x 12-15 reps

 

Wednesday

no training

 

Thursday

Quads

1. Leg streching: 4 x 8-10 reps
2. Squads: 3 x 8-10 reps
3. Leg press: 3 x 8-10 reps
4. Adductor maschine: 3 x 9-10 reps

 

Friday

Shoulders

1. Neck presses, standing: 4 x 8-10 reps
2. Side raising: 3 x 8-10 reps
3. Side raising (body parallel to floor): 3 x 8-10 reps

Biceps

1. Curls (barbell): 4x 9-12 reps
2. Scott Curls: 3 x 10-12 reps

Calves:

1. calv raises, standing: 4 x 12-15 reps
2. calv raises, sitting: 3 x 12-15 reps

 

Saturday

Biceps

1. Legcurls: 4 x 8-10 reps
2. Legcurls (with one leg): 3 x 8-10 reps
3. Legcurls, sitting: 4 x 8-10 reps

 

Sunday

no training

 

What I eat and drink close to my training, you can read here: Build up nutrition for Arnold Classics

Regards

Alex

 

 

My current training schedule, 9.4 out of 10 based on 36 ratings