My split routine at the beginning it was planned on this way day 1: Legs calves, abs.
day 2: Chest calves, abs.
day 3: Biceps calves, abs.
day 4: Shoulders, traps calves, abs.
day 5:Triceps calves, abs.
day 6; Back calves, abs.
day 7:Offday8:Off
So I started my routine hardly lifting weights it was like the first time in my life doing exercise at the Gym the next day pain muscles everyday it was like i cant walk properly after I did legs day but the most funny moment it was when I took my daughter with me at the Gym I forgot for a moment that I started back a few days before she was looking at me I said well lift weight as much as I can it was a mistake two days after when I woke up I wasn't able to move my arms I was walking like a mommy it was my first mistake on this new beginning I was trying to fix all my mistakes when I was training in the past.
After I started to recover my strength I stopped doing calves and abs the same day then I decided to do it on this way.
day 1: Legs and calves
day 2: Chest and abs.
day 3: Biceps and calvesday 4: Shoulders, traps and abs.
day 5:Triceps and calves.
day 6; Back and abs.
day 7:Off
day8:Off
One of my a big concern it was an old pain on my shoulders actually my rotator cuff I was thinking that as soon as I start it to train back that pain it will goes but I was wrong I was asking myself what to do then I went to Youtube it became one of my powerful tool only clicking with a question I get the answer I clicked exercises for the rotator cuff I got this video
It was like magic my pain gone now I was ready to lift heavier weights actually I still do these exercises before I do Chest and Shoulders I rather to use light dumbbells 5 pounds instead the bands
all this videos for me are motivational guys like me who likes to share knowledge next barrier on this come back to the Gym it was a lower back injury like one month and a half I bend myself to pick up something and my lower back started to hurt me like hell after that I hardly could move or bend I was ready to do biceps at the Gym but my desires were so strong that I went even dough my pain I said what something again I went on Youtube and tried to get an answer to my lower back pain.
I got these amazing video it was so helpful but to be honest the pain was still still there I was stretching my lower back as the video shows but sometimes I was feeling pain then I found that how this guy will explain if we don't built up a powerful core muscle on our middle zone area we wont be able to get rid of this lower back pain then I tried to find the most important exercise for the core abs one of the best Youtube channel is this anytime I have a concern about how to do or what to do this channel is for me one the best.
Now my core abs are getting stronger everyday actually I started to do Planks I'm doing it at home in the evening cause I train in the morning partially my lower back pain has gone totally its important for us built up that are it will help to perform in a better way when we're doing squat and dead-lift many times I saw many people try to build a big upper body but they don't pay attention to the other half of the body legs most of the time doing that half squat sometimes isn't even half squat trying to show people that they are really strong guys honestly its the wrong way to build up big quads they do that at the leg press machine as well more weights that they can handle.
I want to balance my body as much as I can doing the full range motion squats I was trying to do heavy squats even with my lower back problems I was doing around 6 reps with 315 pounds but I wasn't getting the same result that I'm getting with my upper body then I said what to do if I increase the weight it could be possible to get a worst injury but I still was asking myself why when I do legs they weren't get pumped like my upper body I said I need to do something then I started to find the best routine to build up big quads finally I decided to do high reps instead heavy weights and normal or low reps.
Ass to the grass with high reps 20 it was the final routine I'm doing it still honestly the results are great it's the best legs routine I have done so far I feel my muscle connection more than when I use heavy weights if it works for me can works for someone else actually tomorrow I'll do legs I have two different ways to do it one day squats 4 sets 20 reps front squats 4 sets 15 reps lunges 40 steps 4 sets then hamstrings two exercises 3 sets each one reps between 20 and 12 reps the next time like tomorrow I'll do legs extension 3 sets 30 reps legs press 6 sets 30 reps and power squats hammer machine 3 sets 30 reps but I really want to increase the reps to 40 and hold it there.
Day 4: Shoulders, traps and abs.
Day 5:Triceps and calves.
Day 6; Back and abs.
day8:Off
It was like magic my pain gone now I was ready to lift heavier weights actually I still do these exercises before I do Chest and Shoulders I rather to use light dumbbells 5 pounds instead the bands
I got these amazing video it was so helpful but to be honest the pain was still still there I was stretching my lower back as the video shows but sometimes I was feeling pain then I found that how this guy will explain if we don't built up a powerful core muscle on our middle zone area we wont be able to get rid of this lower back pain then I tried to find the most important exercise for the core abs one of the best Youtube channel is this anytime I have a concern about how to do or what to do this channel is for me one the best.
Now my core abs are getting stronger everyday actually I started to do Planks I'm doing it at home in the evening cause I train in the morning partially my lower back pain has gone totally its important for us built up that are it will help to perform in a better way when we're doing squat and dead-lift many times I saw many people try to build a big upper body but they don't pay attention to the other half of the body legs most of the time doing that half squat sometimes isn't even half squat trying to show people that they are really strong guys honestly its the wrong way to build up big quads they do that at the leg press machine as well more weights that they can handle.
I want to balance my body as much as I can doing the full range motion squats I was trying to do heavy squats even with my lower back problems I was doing around 6 reps with 315 pounds but I wasn't getting the same result that I'm getting with my upper body then I said what to do if I increase the weight it could be possible to get a worst injury but I still was asking myself why when I do legs they weren't get pumped like my upper body I said I need to do something then I started to find the best routine to build up big quads finally I decided to do high reps instead heavy weights and normal or low reps.
Ass to the grass with high reps 20 it was the final routine I'm doing it still honestly the results are great it's the best legs routine I have done so far I feel my muscle connection more than when I use heavy weights if it works for me can works for someone else actually tomorrow I'll do legs I have two different ways to do it one day squats 4 sets 20 reps front squats 4 sets 15 reps lunges 40 steps 4 sets then hamstrings two exercises 3 sets each one reps between 20 and 12 reps the next time like tomorrow I'll do legs extension 3 sets 30 reps legs press 6 sets 30 reps and power squats hammer machine 3 sets 30 reps but I really want to increase the reps to 40 and hold it there.
When I talk about balance your body we must train on that way if we take a look to our body you will notice that it doesn't matter how big a person can develop their calves more than their quads let me say only training calves missing all quads days you will notice that even dough his legs look undeveloped comparing with his calves he will look aesthetic But of the same guy train only quads missing all his calves training day we'll look at a guy with anesthetic lower body.
I don't know why but it's so the same situation it's with the arms a guy with skinny forearms it's so horrible when a guy has big guns I mean big biceps and triceps and his forearms are undeveloped comparing his biceps but if a guy has powerful forearms like Popeye it doesn't matter if his arm aren't developed his could still look aesthetic this two muscles which I mentioned before Calves and forearms we can train it everyday and get good results and develop them until we get the desire results actually so I'm doing it now I have decent calves recently.
I started to do forearms everyday because it were undeveloped I said I need to take it to the same level of my arms I'm trying high reps ans low reps to see which one it will be the best option I do with Calves the same thing one day I'm doing heavy weights another day with higher reps light weights.
I started to do forearms everyday because it were undeveloped I said I need to take it to the same level of my arms I'm trying high reps ans low reps to see which one it will be the best option I do with Calves the same thing one day I'm doing heavy weights another day with higher reps light weights.
Finally the waist the most important part of the body which can give you the shape of the shapes full reps feeling the contraction avoiding the use of weights it depends on the goal that you want to achieve but if you train your abs everyday or at least one day after a day off then again abs not only abs the core abs as well so you will develop the strength and power to avoid any kind of injuries on your lower back only one thing that any of you have to forget the abs are there but with the correct diet we will make it appear isn't like another part of our body like the biceps. I
It doenst matter if we have 12% of fat in our body or more only flexing our biceps we'll be able to look at it but your abs are different it need a low percent of fat around your waist to make them show we don't why but it's one of the most nicest muscle in our body a small waist showing your abs it's something that anyone loves.
It doenst matter if we have 12% of fat in our body or more only flexing our biceps we'll be able to look at it but your abs are different it need a low percent of fat around your waist to make them show we don't why but it's one of the most nicest muscle in our body a small waist showing your abs it's something that anyone loves.
A low carbohydrates diet not zero right with a high amount of protein make sure if you'd like to see results it suppose to be 1 gram per pound body weight a a lot of people could say more but I think on my own experience you will get results this its my routine.
Day 1: Legs and calves
Day 2: Chest and abs.
Day 3: Biceps and calvesDay 4: Shoulders, traps and abs.
Day 5:Triceps and calves.
Day 6; Back and abs.
Day 7:Off
Day8:Off
I try to give as much as I can different movements to my body parts which have more troubles to grow comparing the rest of my body my legs are going under develop with my upper body so I decided to do higher amount of reps to my legs so I will be more focus with the movement and the blood which is going to my quads instead focusing on the heavy weight its another way to keep me apart of an injury on my lower back or my knees.
Day1: legs One day I do this routine Squats 2 sets to warm up.
4 sets 20 reps.
Front squats 15 reps actually I started this routine my goal to achieve it's 20 reps but I need to my body get accustom to the amount of reps.
Lunges 4 sets 40 steps.
Hamstring Seated hamstring curl 2 set to warm up then 3 sets between 20 and the 2 last one sets 10 reps
Lying ham curl 3 sets 20 reps the last 2 sets 10 reps.
Calves seated calves machine 2 sets to warm up 50 reps then 3 sets 25 reps or more.
Standing calves raises 3 sets 20 or more reps. sometimes I do heavy weights on calves less reps by the way I started to do forearms everyday barbell wrist curl super set with inverse wrist curl till to failure.
I usually train in the morning so in the evening I like to do planks by home for my core abs.
Day 2: Chest and abs.
I dont use bar to do chest at all I found that with the dumbbells are better I'm getting a better shape and form than the bar I warm up properly doing rotator cuff exercises before.
Bench press with dumbbells 4 sets 10 reps
Incline bench press with dumbbells 4 sets 10 reps
Pull-over 3 sets 10 reps
Dips 3 sets first until the failure the 2 more sets with weights.
Abs: 3 sets crunches till the failure super set with legs raised.
Day 3: Biceps and calves.
Standing curl with the barbell 2 sets to warm up then 4 sets 10 reps.
Preacher Curl 3 sets 10 reps
Seated dumbbells 3 sets 10 reps each arm
Hammer curl 3 sets 10 reps each arm
Inverse curl ez-bar 3 sets 12 reps
Standing wrist curl behind back 3 sets until failure.
Calves the same workout than usual.
Day 4: Shoulders traps and abs
Front military press 2 warm up sets then 4 sets 10 reps.
Lateral dumbbell raises 3 sets 15 reps.
Front dumbbell raises 3 sets 15 reps.
Reverse fly smith machine 3 sets 15 reps.
Upright row with dumbbells super sets with shrugs 3 sets 12 reps
.
Abs: 3 sets crunches till the failure super set with legs raised.
Day8:Off
I try to give as much as I can different movements to my body parts which have more troubles to grow comparing the rest of my body my legs are going under develop with my upper body so I decided to do higher amount of reps to my legs so I will be more focus with the movement and the blood which is going to my quads instead focusing on the heavy weight its another way to keep me apart of an injury on my lower back or my knees.
Day1: legs One day I do this routine Squats 2 sets to warm up.
4 sets 20 reps.
Front squats 15 reps actually I started this routine my goal to achieve it's 20 reps but I need to my body get accustom to the amount of reps.
Lunges 4 sets 40 steps.
Hamstring Seated hamstring curl 2 set to warm up then 3 sets between 20 and the 2 last one sets 10 reps
Lying ham curl 3 sets 20 reps the last 2 sets 10 reps.
Calves seated calves machine 2 sets to warm up 50 reps then 3 sets 25 reps or more.
Standing calves raises 3 sets 20 or more reps. sometimes I do heavy weights on calves less reps by the way I started to do forearms everyday barbell wrist curl super set with inverse wrist curl till to failure.
I usually train in the morning so in the evening I like to do planks by home for my core abs.
Day 2: Chest and abs.
I dont use bar to do chest at all I found that with the dumbbells are better I'm getting a better shape and form than the bar I warm up properly doing rotator cuff exercises before.
Bench press with dumbbells 4 sets 10 reps
Incline bench press with dumbbells 4 sets 10 reps
Pull-over 3 sets 10 reps
Dips 3 sets first until the failure the 2 more sets with weights.
Abs: 3 sets crunches till the failure super set with legs raised.
Day 3: Biceps and calves.
Standing curl with the barbell 2 sets to warm up then 4 sets 10 reps.
Preacher Curl 3 sets 10 reps
Seated dumbbells 3 sets 10 reps each arm
Hammer curl 3 sets 10 reps each arm
Inverse curl ez-bar 3 sets 12 reps
Standing wrist curl behind back 3 sets until failure.
Calves the same workout than usual.
Day 4: Shoulders traps and abs
Front military press 2 warm up sets then 4 sets 10 reps.
Lateral dumbbell raises 3 sets 15 reps.
Front dumbbell raises 3 sets 15 reps.
Reverse fly smith machine 3 sets 15 reps.
Upright row with dumbbells super sets with shrugs 3 sets 12 reps
.
Abs: 3 sets crunches till the failure super set with legs raised.
Day 5: triceps and calves
Pull down triceps with cable 2 sets to warm up then 3 sets 12 reps.
Ez bar skull crushers 3 sets 10 reps.
Weighted dips 2 sets until the failure.
Triceps pull down one arm 2 sets 12 reps.
Calves seated calves machine 2 sets to warm up 50 reps then 3 sets 25 reps or more.
Standing calves raises 3 sets 20 or more reps. sometimes I do heavy weights on calves less reps.
Day 6: Back and abs.
Deadlift 4 sets 10 reps.
Chin-up 6 sets until the failure
Seated cable row 3 sets 12 reps.
One arm dumbbell row 3 sets 12 reps.
T-bar row 3 sets 12 reps.
Bent over row 3 sets 10 reps.
Abs: 3 sets crunches till the failure super set with legs raised.
Pull down triceps with cable 2 sets to warm up then 3 sets 12 reps.
Ez bar skull crushers 3 sets 10 reps.
Weighted dips 2 sets until the failure.
Triceps pull down one arm 2 sets 12 reps.
Calves seated calves machine 2 sets to warm up 50 reps then 3 sets 25 reps or more.
Standing calves raises 3 sets 20 or more reps. sometimes I do heavy weights on calves less reps.
Day 6: Back and abs.
Deadlift 4 sets 10 reps.
Chin-up 6 sets until the failure
Seated cable row 3 sets 12 reps.
One arm dumbbell row 3 sets 12 reps.
T-bar row 3 sets 12 reps.
Bent over row 3 sets 10 reps.
Abs: 3 sets crunches till the failure super set with legs raised.
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