- My training program for each muscle -

My training program for each muscle

In this article, I will share with you my training program that I use every day, of course you are free to choose your own program. I practice bodybuilding 5 times a week for 1 hour and a half.  Every day I work a different muscle. The training program that I will propose to you is a classic program, it can be used in grounding as well as in dry.

SESSION 1 (Monday):

CHEST
 
Chest muscles are composed of the pectoralis major and pectoralis minor. The program I am proposing to you strengthens all chest muscles. Personally I work more with dumbbells than bars.

• Flat Bench Dumbbell Press: 4 sets of 10 repetitions, 1 minute of rest. (Flat dumbbell presses allow you to hoist a fairly heavy weight) Thinking of bulging the chest.
•  Incline Dumbbell Press: 4 sets of 10 repetitions, 1 minute of rest. (Focused on the top of the chest muscles)
• Dips for Chest: 4 sets of 10 repetitions, 1 minute of rest. (Be sure to lean forward a little to aim at the chest muscles)
• Incline Bench Cable Fly: 4 sets of 12 repetitions, 1 minute of rest. (Finishing exercise, no need for overload) 
• Abs Sit Up: 4 sets of  20 repetitions, 1 minute of rest.

 

SESSION 2 (Tuesday):

SHOULDER

The following program for the shoulders allows you to work on the back, front and side of your shoulders. The back of the shoulders is often harder to work and progress than the front and the side of the shoulder because the latter are much solicited especially when you do incline dumbbell press. 

• Dumbbell Shoulder Press: 4 sets of 10 repetitions, 1 minute of rest. (On this exercise you can put a lot of weight on your first two sets)
• Side Lateral Raise: 4 sets of 10 repetitions, 1 minute of rest. (Do not overload the weight on this exercise)
• Upright Barbell Row: 4 sets of 10 repetitions, 1 minute of rest.
• Seated Bent-Over Rear Delt Raise: 4 sets of 10 repetitions, 1 minute of rest.
• Standing Front Barbell Raise Over Head: 4 sets of 10 repetitions, 1 minute of rest.
  

 

SESSION 3 (Wednesday):

BACK

The back is often put aside by beginners in bodybuilding because it is not directly visible. But the back is one of the most important muscles of your body, it is it that will allow you to carry heavy things and have a beautiful posture.

• V-Bar Pulldown: 4 sets of 10 repetitions, 1 minute of rest.
•  Barbell Shrug: 4 sets of 10 repetitions, 1 minute of rest. (You can do it with dumbbell if you prefer) 
• Seated Cable Rows: 4 sets of 10 repetitions, 1 minute of rest. (Inflate the chest) 
• Bent Over Barbell Row: 4 sets of 10 repetitions, 1 minute of rest. (Make sure you keep your back straight) 
• One Arm Dumbbell Row: 4 sets of 10 repetitions, 1 minute of rest.

SESSION 4 (Thursday):

LEGS

It is very important not to neglect the leg session to keep the body symmetrical. Some people do not work on their legs and have an imbalance between the top and bottom of their bodies. The legs are constantly used in everyday life, in order to make them evolve you will have to push your limits and do not hesitate to put a lot of weight.

• Barbell Squat: 4 sets of 10 repetitions, 1 minute of rest.
• Leg Press: 4 sets of 10 repetitions, 1 minute and a half of rest.
• Leg Extensions: 4 sets of 10 repetitions, 1 minute of rest.
• Dumbbell Lunges: 4 sets of 10 repetitions, 1 minute of rest.

SESSION 5 (Friday):

ARMS

The arm is composed of several muscles, in this arm program we will focus on the biceps and triceps. You must be careful not to create an imbalance between your biceps and triceps, often people focus on the biceps while the major part of the arm is the triceps.

•  Dumbbell Alternate Bicep Curl: 4 sets of 10 repetitions, 1 minute of rest. (Be careful not to use the back)
• Barbell Curl: 4 sets of 10 repetitions, 1 minute of rest.
• Triceps Pushdown: 4 sets of 10 repetitions, 1 minute of rest. (Keep elbows glued to the body)
• Dips: 4 sets of 10 repetitions, 1 minute of rest.
• Standing Biceps Cable Curl: 4 sets of 10 repetitions, 1 minute of rest.
• Abs Sit Up: 4 sets of 20 repetitions, 1 minute of rest.

Thank you for reading this article, I hope this program will help you achieve your goals. You can share the article or put a comment to share your opinion with me.

Florian