- Your muscles need time to recover.
- One set on every machine won't help build muscle.
Don't get me wrong, SOMETHING is better than nothing. But you want to gradually formalize a plan. If you want to build muscle (and you do, refer to my previous post here), then you should have a plan. Split up your muscle groups and focus on a group during a workout. That will help you grow your muscles and achieve more of that toned look.
Now... I suppose now would be a good time to share what I do. I try to add some variation to my routine every 6 - 8 weeks to keep gaining and avoid hitting a plateau. But, this is generally how I group my muscles:
Group #1: "Pull" (Biceps, Back)
Group #2: "Push" (Triceps, Chest, Shoulders)
Group #3: "Legs" (Quads, Hamstrings, Glutes, Calves) + Abs
Unlike many, I don't work the same group every Monday, etc. Instead, I try to work each muscle group every four days. Especially my legs (that's my problem area).
Now... for the actual exercises. First, I'll preface by saying I lift as much weight as I can within each rep range. Now, here we go...
This is the balance or mix that works for me (you will hear this alot, but everything doesn't work for everyone). But again, I would encourage you to get a plan. Please.
Now... I suppose now would be a good time to share what I do. I try to add some variation to my routine every 6 - 8 weeks to keep gaining and avoid hitting a plateau. But, this is generally how I group my muscles:
Group #1: "Pull" (Biceps, Back)
Group #2: "Push" (Triceps, Chest, Shoulders)
Group #3: "Legs" (Quads, Hamstrings, Glutes, Calves) + Abs
Unlike many, I don't work the same group every Monday, etc. Instead, I try to work each muscle group every four days. Especially my legs (that's my problem area).
Now... for the actual exercises. First, I'll preface by saying I lift as much weight as I can within each rep range. Now, here we go...
Group #1: "Pull" (Biceps, Back)
Exercise #1 (Superset)
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Set
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Reps
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Exercise
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Muscle Group
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1
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15
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Two-Hand Curls
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Biceps
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15
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Row Machine
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Back
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* Rest (1 min) *
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2
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12
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Two-Hand Curls
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Biceps
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12
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Row Machine
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Back
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* Rest (1 min) *
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3
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10
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Two-Hand Curls
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Biceps
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10
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Row Machine
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Back
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* Rest (1 min) *
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4
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10
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Two-Hand Curls
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Biceps
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10
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Row Machine
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Back
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|
Exercise #2 (Superset)
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Set
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Reps
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Exercise
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Muscle Group
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1
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15
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Free Weight Curls
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Biceps
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15
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Overhand Cable Pulldown
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Back
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* Rest (1 min) *
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2
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12
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Free Weight Curls
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Biceps
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12
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Overhand Cable Pulldown
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Back
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* Rest (1 min) *
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3
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10
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Free Weight Curls
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Biceps
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10
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Overhand Cable Pulldown
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Back
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* Rest (1 min) *
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4
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10
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Free Weight Curls
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Biceps
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10
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Overhand Cable Pulldown
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Back
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|
Exercise #3 (Superset)
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Set
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Reps
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Exercise
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Muscle Group
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1
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15
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Underhand Cable Pulldown
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Back/Biceps
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10
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Lateral Raises
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Back
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* Rest (1 min) *
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2
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12
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Underhand Cable Pulldown
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Back/Biceps
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10
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Lateral Raises
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Back
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* Rest (1 min) *
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3
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10
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Underhand Cable Pulldown
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Back/Biceps
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10
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Lateral Raises
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Back
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* Rest (1 min) *
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4
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10
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Underhand Cable Pulldown
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Back/Biceps
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10
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Lateral Raises
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Back
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Group #2: "Push" (Triceps, Chest,
Shoulders)
Exercise #1 (Superset)
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Set
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Reps
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Exercise
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Muscle Group
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1
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15
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Preacher Curls
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Triceps
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15
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Bench Press
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Chest
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15
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Shoulder Raises
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Shoulders
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* Rest (1 min) *
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2
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12
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Preacher Curls
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Triceps
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12
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Bench Press
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Chest
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12
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Shoulder Raises
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Shoulders
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* Rest (1 min) *
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3
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10
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Preacher Curls
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Triceps
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10
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Bench Press
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Chest
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10
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Shoulder Raises
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Shoulders
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* Rest (1 min) *
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4
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10
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Preacher Curls
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Triceps
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10
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Bench Press
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Chest
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10
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Shoulder Raises
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Shoulders
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|
Exercise #2 (Superset)
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Set
|
Reps
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Exercise
|
Muscle Group
|
1
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15
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Cable Pushdowns
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Triceps
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15
|
Chest Press
|
Chest
|
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15
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Shoulder Press
|
Shoulders
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|
* Rest (1 min) *
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2
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12
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Cable Pushdowns
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Triceps
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12
|
Chest Press
|
Chest
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12
|
Shoulder Press
|
Shoulders
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|
* Rest (1 min) *
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3
|
10
|
Cable Pushdowns
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Triceps
|
10
|
Chest Press
|
Chest
|
|
10
|
Shoulder Press
|
Shoulders
|
|
* Rest (1 min) *
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4
|
10
|
Cable Pushdowns
|
Triceps
|
10
|
Chest Press
|
Chest
|
|
10
|
Shoulder Press
|
Shoulders
|
Group #3: "Legs" (Quads, Hamstrings,
Glutes, Calves) + Abs
Exercise #1
|
|||
Set
|
Reps
|
Exercise
|
Muscle Group
|
1
|
10
|
Decline Leg Press
|
Quads/Hamstrings/Glutes
|
* Rest (1 min) *
|
|||
2
|
8
|
Decline Leg Press
|
Quads/Hamstrings/Glutes
|
* Rest (1 min) *
|
|||
3
|
8
|
Decline Leg Press
|
Quads/Hamstrings/Glutes
|
* Rest (1 min) *
|
|||
4
|
8
|
Decline Leg Press
|
Quads/Hamstrings/Glutes
|
Exercise #2 (Superset)
|
|||
Set
|
Reps
|
Exercise
|
Muscle Group
|
1
|
10
|
Leg Curls
|
Hamstrings/Glutes
|
15
|
Standing Calf Raises
|
Calves
|
|
* Rest (1 min) *
|
|||
2
|
8
|
Leg Curls
|
Hamstrings/Glutes
|
15
|
Standing Calf Raises
|
Calves
|
|
* Rest (1 min) *
|
|||
3
|
8
|
Leg Curls
|
Hamstrings/Glutes
|
15
|
Standing Calf Raises
|
Calves
|
|
* Rest (1 min) *
|
|||
4
|
8
|
Leg Curls
|
Hamstrings/Glutes
|
15
|
Standing Calf Raises
|
Calves
|
|
Exercise #3 (Superset)
|
|||
Set
|
Reps
|
Exercise
|
Muscle Group
|
1
|
10
|
Leg Extensions
|
Quads
|
20
|
Lunges
|
Quads/Hamstrings/Glutes
|
|
* Rest (1 min) *
|
|||
2
|
8
|
Leg Extensions
|
Quads
|
20
|
Lunges
|
Quads/Hamstrings/Glutes
|
|
* Rest (1 min) *
|
|||
3
|
8
|
Leg Extensions
|
Quads
|
20
|
Lunges
|
Quads/Hamstrings/Glutes
|
|
* Rest (1 min) *
|
|||
4
|
8
|
Leg Extensions
|
Quads
|
20
|
Lunges
|
Quads/Hamstrings/Glutes
|
|
Exercise #4 (Superset)
|
|||
Set
|
Reps
|
Exercise
|
Muscle Group
|
1
|
15
|
Ab Machine
|
Abs
|
15
|
Leg Raises
|
Abs
|
|
* Rest (1 min) *
|
|||
2
|
12
|
Ab Machine
|
Abs
|
15
|
Leg Raises
|
Abs
|
|
* Rest (1 min) *
|
|||
3
|
10
|
Ab Machine
|
Abs
|
15
|
Leg Raises
|
Abs
|
|
* Rest (1 min) *
|
|||
4
|
10
|
Ab Machine
|
Abs
|
15
|
Leg Raises
|
Abs
|
This is the balance or mix that works for me (you will hear this alot, but everything doesn't work for everyone). But again, I would encourage you to get a plan. Please.
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