: 1-day legs
: 2-day back
: 3-day chest.
Now you have to understand which muscles work together or more than other parts of the body when you exercise and you have to manage your workout. For easier Like when you do chest workout you also mostly use bicep and shoulder so you should better make a schedule which fits these all 3 workouts. I know it is boring to understand these things but let's go directly to the workout schedule/ routine.
NOTE: Don't forget to do some warm up before doing the workout.
2- Back day: It is also hard like chest day but you can remove traps workout if you don't want and pulling is easier than pushing so that's why back workout is easier than other workouts.
3- Leg day: This is a most hated workout by all people but we have to do this because you don't want to be a guy or girl with chicken legs. And of course, you don't want a good upper body with chicken legs so you have to do legs workout too.
So the above exercises will be separated in days below :
2 - Dumbbell press.
3 - Incline dumbbell press.
After finishing chest workout you should do Shoulder workout:
1- Shoulder press
2- Dumble shoulder press
3- Upright Rows
4- Dumbbell lateral raise
5- Military press.
6- Cable front raise.
Choose any 2 or 3 between these 6 workouts.
After finishing the shoulder workout you should do triceps workout:
1- Arm extensions
2: Cable front pulldown
3: Reverse grip lat pulldown
4: Pull-ups
5: Thrust block on top of the simulator reverse grip.
After this workout you should do biceps workout :
Now you have to understand which muscles work together or more than other parts of the body when you exercise and you have to manage your workout. For easier Like when you do chest workout you also mostly use bicep and shoulder so you should better make a schedule which fits these all 3 workouts. I know it is boring to understand these things but let's go directly to the workout schedule/ routine.
NOTE: Don't forget to do some warm up before doing the workout.
#1 For People who can go to the gym for 6 days in the gym.
Separate body workout schedule/routine:-
1- Chest day: This day is going to be very hard or difficult day than other days because you will have to do 3 upper body parts workouts and it will be longer and more workout so you will feel more pain. But you know that no pain no gain so you decide this before giving up.
1- Chest day: This day is going to be very hard or difficult day than other days because you will have to do 3 upper body parts workouts and it will be longer and more workout so you will feel more pain. But you know that no pain no gain so you decide this before giving up.
2- Back day: It is also hard like chest day but you can remove traps workout if you don't want and pulling is easier than pushing so that's why back workout is easier than other workouts.
3- Leg day: This is a most hated workout by all people but we have to do this because you don't want to be a guy or girl with chicken legs. And of course, you don't want a good upper body with chicken legs so you have to do legs workout too.
So the above exercises will be separated in days below :
Keep in mind =
-Don't go too hard, I mean do your best but don't use too much weight than you are capable to do.
-Doing workout in good posture with low weights/plates is better than doing the workout with bad posture and more weights/plates.
-Don't do the workout with bad posture if you do the workout with bad posture you won't see the results. So it is always better to learn the basics first for an example: Squat with weight bags,bench press in Smith machine.
-Don't go too hard, I mean do your best but don't use too much weight than you are capable to do.
-Doing workout in good posture with low weights/plates is better than doing the workout with bad posture and more weights/plates.
-Don't do the workout with bad posture if you do the workout with bad posture you won't see the results. So it is always better to learn the basics first for an example: Squat with weight bags,bench press in Smith machine.
Monday - chest day (+Shoulder+triceps)
Chest workouts.
1 - Bench press.2 - Dumbbell press.
3 - Incline dumbbell press.
4 - Decline dumbbell press
5 - Cable Fly.
I would recommend you to use the free weights workout but at first, it will be hard so you should practice this above workout with some machine like Smith machine.After finishing chest workout you should do Shoulder workout:
1- Shoulder press
2- Dumble shoulder press
3- Upright Rows
4- Dumbbell lateral raise
5- Military press.
6- Cable front raise.
Choose any 2 or 3 between these 6 workouts.
After finishing the shoulder workout you should do triceps workout:
1- Arm extensions
2- Triceps kickbacks
3- Cable tricep press
4- Overhead triceps extensions
5- Lying overhead extensions
Choose any 2.
Tuesday- Back Day (+Biceps+Traps)
Back workout :
1: Deadlift
3: Reverse grip lat pulldown
4: Pull-ups
5: Thrust block on top of the simulator reverse grip.
After this workout you should do biceps workout :
1: Biceps curls
2: Cable curls
3: Chin ups
4: Preacher curls
5: Concentration curls
6: Dumbbell Curls.
Choose any 3.
After finishing biceps you should do traps workout:
1: The shrug
2: Cable face pulls
3: Upright row
4: Single arm dumbbell upright row
Choose any 2.
Leg workouts.
1: Squat / front squat
2: Leg press
3: Leg Extension
4: Lying leg curls
5: Cable pull through
After these workouts you should do calves workout :
1: Calf raises
2: Calf leg press
Thursday - chest( same as Monday workout)
Friday -Back( same as Tuesday workout)
Saturday - Legs ( Same as Wednesday)
Sunday - Rest day.
A tip for everyone:
Always look at what others are doing and observe, learn from them.
Don't be afraid to ask for help.
Watch videos from YouTube to get perfect in the workout.
Watch your diet, get proteins from whole foods.
Watch the better person in the gym and learn.
keep changing workoutYou have to keep changing your workout. For eg. If you did Bench press, Incline bench press, Cable fly on Monday then do Decline Bench press, Dumbell Flyes, Push ups.
Conclusion.
Make your workout separate, 1-day chest,1 day back, 1-day legs.
Just because this workout worked with me doesn't mean it will work with you.
So it will be better for you to rather trying new workouts and see how much it works for your muscle group.
Separating the workout will give you enough time to grow and rest the muscle, for example, if you do chest in Monday you will have 2-day rest for your chest muscles till you do chest exercise on Wednesday.
Make a workout for yourself, keep doing new exercises, do try using new machines, keep adding weights.
Rest day is important so at least have more than 2 days of rest or not less than 1 day, taking rest helps your muscle to grow.
For the people who can only go to the gym only 3 days, you can see the workouts in my next blog.
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