There are actually only 3 key points: So, on chest day, you will dedicate your entire workout to training chest, and will perform around 6 — 8 exercises for this muscle group. Some people choose to use their additional training days, to train lagging body parts on day 6, and will then use day 7 to perform cardio to help them burn calories and to help them get their body fat percentages under control. I have full instructions for most major exercises, complete workout plans, and much more!
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Sit on an upright bench with a dumbbell in each hand at shoulder height. Keeping your chest up, bend your elbows to lower your body as far as your shoulders allow.
Gym Geek The Best 7 Day Split Workout Plan & Routine - Gym Geek
You can find up to date posts, tips and advice about working out, fitness and general gym topics! Lower them to the sides, then bring them back to the top. Biceps Curl Of all the dumbbell exercises for biceps, the biceps curl is the most important to learn as it is the foundation that most Day 2 — Shoulders Standing military barbell press: Keeping your chest up and core braced, press the bar overhead until your arms are straight.
The 90 Day Challenge: Lie on an incline bench, holding a dumbbell in each hand above your face, with worokut palms facing and a slight bend in your elbows. Brace your core, then lower the bar towards your chest.
Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start. Hold a pull-up bar with an overhand grip, hands shoulder-width apart.
Return to the start. With your core braced, bend forwards slowly from the hips, as far as your hamstrings allow but not past horizontal. How the plan works In each of the four weeks of this day plan you will train your chest and back twice. Keeping your chest up and worokut braced, squat down as deep as you can.
Day 3 — Legs Barbell squats: Bend and grasp the bar with an overhand grip, then stand up until your back is straight again, squeezing your shoulder blades together at the top.
Keep each rep smooth and controlled so your muscles — not momentum — do the work. Working arms hard the day before chest and 2 days before back is a recipe for zero gains at best and injury at worst. Here is where things get interesting, because in reality, there is no right or wrong exercise or muscle group for you to train on days 6 and 7, which is one of the reasons why these types of splits are considered so fun and so enjoyable. So, wodkout for example, you feel that your chest is lagging in comparison to the rest of your body, you would train your chest on day 6 perhaps, repeating the same chest workout wokout day 1.
Top 5 Day A Week Strength Training Plan
Literally working triceps in some way, shape or form 3 times during the routine. Ads Need a simple workout routine video? After taking a beating from arm and chest days, your back workout is going to severely suffer. The first workout of each week targets your chest and triceps, the second your back and biceps, the third your legs and chest, and the fourth your back and shoulders.
Are these not included in the back or shoulder day? This helps to keep things fresh and makes training far more interesting. Incline barbell, flat barbell, incline dumbbell, flat dumbbell. Day 4 — Back Barbell bent over rows: We have to exercise and eat healthily, avoid stress ggm live every moment as best as we can.