How to build all the muscle groups

 For the harmonious development of the body needs focus on each muscle group without exception. For each group, there are a number of muscle exercises to be performed. Use the following exercise to train specific muscle groups:

Pecs:
- Press on a straight bench;
- Wiring on a straight bench;
- Press on an incline bench;
- Wiring on the incline bench;
- Press back on an incline bench;
- Wiring on the back incline bench.

Triceps:
- French press;
- Extension of the hands of the head;
- Extension of the hands in a standing position, with emphasis on the bench;
- French press because of the head;
- Press to the bottom of the simulator to work out the triceps.

Biceps:
- Lifting dumbbells on the bench Scott;
- Alternate lifting dumbbells from a standing position;
- The rise of the biceps EZ rod;
- EZ lifting barbells on a bench Scott.

Forearm:
- The rise of the biceps standing EZ barbell reverse grip;
- Lifting hands stamped with an emphasis on the bench.

Shoulders:
- Lifting dumbbell in front of you at arm's length;
- Lifting dumbbell through hand at arm's length;
- Dumbbell bench press from a sitting position above the head;
- Press of a bar because of the head up.

Press:
- Direct twisting;
- Lateral twisting;
- Crunches straight legs;
- Crunches legs bent at the knees;
- Turns with the weight on your shoulders;
- Lateral tilt.

Legs:
- Sit-ups;
- Leg extension on the simulator;
- Bending the legs on the simulator;
- The rise on your toes with a barbell on your shoulders.

Back:
- Upper thrust;
- Lower links;
- Traction on the rowing machine;
- Deadlift;
- Pull-ups.

Combine the above muscle groups on training days. Most are optimal ligament chest-triceps, shoulders, biceps and leg-press. The minimum gap between training days shall be one day, and the maximum - in two days.

Along with the exercises do not forget about such important components set weight as eating and sleeping. Actively eat special sports cocktails with high protein content. Also shown to eat meat, fish and dairy products.

In order to have enough power for full training, sleep every day for eight or nine hours. Remember that the more stable your routine, the more opportunities for normal muscle recovery and growth.