SMART COMBINATION OF MUSCLE GROUPS SAVES TIME AND PREVENTS CORTISO RELEASE
MONDAY: BACK, TRICEPS
- Lat pulldown to the neck
- Lat pulldown to chest (wide grip and narrow grip alternate weekly)
- Rowing on the machine horizontally to the chest with a narrow grip
- Lat pulldown with straight arms on the cable pull
- Triceps press with overhand grip
- Triceps press with underhand grip
- Overhead triceps extensions on the cable pulley
- Bench support between two benches with dumbbells on the thighs
- one-arm triceps extension behind the head
- French Presses
TUESDAY:
one hour of spinning (medium intensity)WEDNESDAY: LEGS, ARMS
- Leg stretches
- Leg curls
- Abductor machine
- Adductor machine
- Leg press lying on the machine
- Leg presses (45°)
- Squats on the multi-press
- Dumbbell curls
- Scott curls or cable curls
- SZ dumbbell curls
THURSDAY:
one hour of spinning (high intensity)FRIDAY: CHEST, SHOULDERS, CALVES
- Dumbbell bench press
- Incline bench press or negative bench press
- Flying on the flat bench
- Dumbbell pullovers
- Seated dumbbell shoulder presses
- Lateral raises (both arms)
- Lateral raises lying on the incline bench
- upright rowing with the SZ dumbbell
- Calf raises on the leg press (45°)
- Seated calf raises
- Butterfly machine
SATURDAY:
Abdominal courseANSWER
As far as your training plan is concerned, the division of muscle groups is not optimal. I advise you to train your back together with your biceps rather than your triceps. This will save you valuable time, because after your back training, your biceps will already be fully warmed up. This means you won't need to do as many sets to stimulate growth.
Given your training schedule, it will be extremely difficult to complete this in 60 minutes. On Monday alone, you will complete 30 sets, assuming three sets per exercise. Reduce your program to a maximum of ten sets for large muscle groups such as chest, back, shoulders and legs and a maximum of six sets for small parts such as biceps, triceps, calves and abs.
Use a stopwatch to keep track of the rest times between sets. It is important to give your body and muscles the same rest time. One and a half to two minutes of rest are necessary to ensure progress. You can also vary the rest time. For example, you train for four weeks with two minutes of rest and then for one to two weeks with just one minute. This increases the intensity of your training enormously, as you complete the same workout in a much shorter time. Your body is literally shocked and reacts by building more muscle.Further information on TRAINING or to the NUTRITION can be found in the relevant sections on this page. I wish you much success in building muscle!