Training plan definition of the muscles
Explanation
This training plan is suitable to specifically define the muscles that have already been built up. The training plan is based on the pre-exhaustion bodybuilding principle and works on the basis of pre-exhaustion of the muscles. Two exercises are performed in direct succession, which stress the same muscle. The first set is completed until the muscles are maximally exhausted and then the second exercise without a break. The training is particularly strenuous and only suitable for experienced strength athletes. Professional bodybuilders use this form of training before competitions. In addition to strength training, specific endurance training and proper nutrition are decisive for the optimal definition of the muscles.
Only those who burn excess fat can achieve a definition of the muscles. An endurance unit of at least 45 minutes should therefore be completed after strength training.
Training plan
Day 1: chest, neck and shoulder
- Butterfly 3 sets maximum repetitions no break
- Bench press 3 sets of 12, 10, 8 reps, rest 90 sec
- Shoulder raises 3 sets of maximum repetitions, no break
- Neck presses 3 sets of 12, 10, 8 repetitions 90 sec rest
- Highlight 3 sets of maximum repetitions, no break
- Lateral raise 3 sets of 12, 10, 8 reps, rest 90 sec
Day 2: back and stomach
- Pull-ups 3 sets maximum repetitions no break
- Lat train "wide" 3 sets of 12, 10, 8 repetitions 90 sec rest
- Seated row 3 sets, maximum repetitions, no break
- Back isolator 3 sets of 12, 10, 8 reps, 90 sec rest
- Crunches 3 sets of maximum repetitions, no break
- Reverse Crunch 3 sets of 12, 10, 8 reps 90 sec rest
Day 3: legs and arms
- Squats 3 sets maximum repetitions no break
- Leg press 3 sets of 15, 12, 10 reps, rest 90 seconds
- Hamstrings 3 sets maximum repetitions no break
- Leg extension 3 sets 15, 12, 10 repetitions 90 sec rest
- Standing calf lifter 3 sets of maximum repetitions, no break
- Seated calf lifter 3 sets of 15, 12, 10 repetitions 90 sec rest
- Bicep Curl 3 sets of maximum repetitions no break
- Hammer Curl 3 sets of 12, 10, 8 reps 90 sec rest
