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3 Month Bench Press Program from 85 kilos to the 100 kg

📆 Month 1 – (Weeks 1–4) Week 1 Monday (light day) Bench Press: 4 x 6 x 45.5 kg (65% of Friday load) Lat Pulldown (wide grip): 3 x 12 Face Pulls (cable or bands): 3 x 15 Lu Raises with weight plates: 3 x 12 Machine Crunches: 3 x 20 Friday (heavy day) Bench […]

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Training Program: 3-Month Fitness/Bodybuilding Plan

Goal Improve strength performance (especially in squats, deadlifts, and bench presses) Develop rounder glutes and broader shoulders Balance the load between maximum and supportive workouts General Principles Workouts 2 times a week 1 maximum training and 1 supportive, lighter training Use of basic exercises Progression over 3 months by increasing weights and/or repetitions Training Program […]

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3-kuuline jõutõstekava

🔹 3-KUULINE JÕUTÕSTEKAVA  🔹 Eesmärk: Maksimaalse jõu arendamine, progressiivne ülekoormus Treeningkordade arv: 4 korda nädalas 🔹 Soojendus enne igat trenni (10 min): ✔ Rullimine (jalad, selg, rind) ✔ Dünaamilised venitused, hüpped, liikuvusharjutused 1.–4. NÄDAL – BAASJÕUD JA MAHT 🔹 Päev 1 – Kükk & tõmbed Kükk – 5×5 @ 75% 1RM Esikükk – 4×6 Rumeenia […]

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HC GYM announces: “The Biggest Transformation” competition and inspiring results!

HC GYM is renowned for its high-quality HC PRO, MedX, Nautilus, and Technogym equipment. Our gyms have helped countless clients begin their fitness journeys from a beginner level and reach competition standards. Some of our top athletes have even become world champions in Fitness and Powerlifting! “The Biggest Transformation” – an inspiring competition for HC […]

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