By this time you have made significant progress in your bodybuilding career. For the last three to six months you have learnt how to perform the core lifting exercises in a technically correct demeanour. You have also conditioned the body and developed acceptable core strength to prepare yourself for a completely new level of power. Hopefully you've also built some rock solid muscle! But that is only the start.
In recent weeks your exercise routines have possibly lost some of their effect therefore although you are lifting bigger weights, your muscles now need even larger stimulation to generate maximal growth. Don't expect miracles though – from this point onwards, each little bit of improvement will take even bigger and more radical work than before.
Because you will be working your muscles more intensively, they'll also need more recovery time to evolve and grow and that is the reason why you'll be reducing your workouts to 3 a week. Each first muscle collection trained will now need one full week to recover. After being employed to whole body sessions and more workouts per week it may seem as if you are not doing enough but the point is, you'll be working your muscles very , very intensively and making better utilization of your time.
As you gain more experience you will be able to change or re-design your basic muscle building programme to fit your own individual needs , but the program described here should provide a helpful place to begin. What I am proposing is basically a 3-split of the body on Monday, Wednesday and Friday.
Monday (Chest, Triceps, Shoulders)
1. Chest Exercises
Incline dumbbell press – this is a compound exercise that targets the chest but also works the triceps and shoulders to a smaller extent.
Pec-deck flye – this is an isolation exercise that works the pectorals.
2. Triceps
Dips – this compound exercise targets the triceps but also works the chest and shoulders.
3. Shoulders
Front military press – this compound exercise targets shoulders but also works the triceps.
Dumbbell lateral raises – this isolation exercise works the shoulders only.
Bentover dumbbell laterals – this isolation exercise works the rear delts.
Wednesday (Back, Biceps, Forearms)
1. Back
Front lat pulls – compound exercise that targets lats but also works the biceps and mid-back.
Deadlifts – compound exercise that targets the back and quads but also works hamstrings, calves and glutes.
Dumbbell rows – compound exercise that targets mid-back but also works biceps and lats.
Dumbbell shrugs – isolation exercise that works traps.
2. Biceps
Dumbbell biceps curl – isolation exercise that works the biceps.
Dumbbell hammer curls – isolation exercise that works the biceps.
3. Forearms
Barbell wrist curl – isolation exercise that works the forearms.
FRIDAY (Lower Body)
1. Legs
Squats or leg press – compound exercise that targets the quads but also works the hamstrings, calves and glutes.
Leg extension – isolation exercise that works the quads.
Leg curls – isolation exercise that works the hamstrings.
Standing calf raise – isolation exercise that works the gastrocnemius calf muscle.
Seated calf raise – isolation exercise that works the soleus calf muscle.
You could start this programme by aiming at 2 sets of 8-10 reps per exercise but as your strength and size increase you must really introduce methods that augment the strength even further. This can be achieved in a considerable number of methods including the use of pre-exhaustion, super sets, partial reps, isometric contractions and forced reps. These strategies are covered in detail elsewhere in this series of articles.
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