Standard program for mass

Day 1:

Deadlift 3-4x6-10
Thrust rod in the slope 3-4x 6-12
The thrust of the upper block 3-4x 6-12
Bench press narrow grip 3-4x 6-12
Extension arms on the block 3-4x6-12

Day 2

Bench barbell on an inclined(30°) or mountains. bench 3-4x 6-12
Dumbbell bench press on a flat bench 3-4x 6-12
Lifting barbells for biceps standing 3-4x6-12
Lifting dumbbells for biceps standing 3-4x6-12

Day 3

Squats 3-4x6-12
Extension browsing 3-4x6-12
Dead lift 3-4x6-12
A press of a bar standing 3-4 x 6-12
Thrust rod to the chin 3-4 x 6-12