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Very small part of the active gym rats actually know the importance of complex movements in the construction of the quantity and quality muscle mass. Often the most active trainees avoid major complex movements and much of the training is devoted to the isolation exercises. According to professional bodybuilding trainers performing compound exercises using free weights will certainly provide full stimulation of many muscle fibers. Therefore, training program in this article focuses on the performance of many compound exercises (this training program is designed for experienced trainees, but also can be done from beginners with a few changes).

NOTES:

  • Rest between each series of an exercise should be a maximum of 90 seconds, while the rest between each exercise can last 2-3 minutes. 
  • All exercises will be practiced performing four series, where the first series of each exercise should be used as a warm up (this means that this series is best to use lower weights).
  • For this training program is recommended to practice linear periodization which will decrease the number of repetitions in tune with the ever increasing weight each next batch(bulking mode). You should increase the number of repetitions for every set while lowering the weight (cutting mode).
  • The ultimate goal is to gradually increase the strength in each series by performing 6-12 repetitions in the series (This is to be done in the bulking process). Since this training program focuses on basic compound movements that will contain exercises the muscles of the lower back and abdominal muscles. If you are in the cutting process, then performing 12-15 repetitions; That will focus more on endurance of the muscle and will burn more fat.
  • This training program includes intensive cardio training (high intensity interval cardio training) in duration from 30 to 40 minutes two times a week (it is recommended it be before the first meal on an empty stomach or after the weight training).

This is an example from the program you will be doing if you are focused on the process of putting quality muscle mass. On the other hand as if you are in the process where you want to become “shredder” do 12 to 15 repetitions instead of doing 6 to 12.

MONDAY – LEGS

Legs Exercise 1 (Squats) – 4 sets 6-12 repetitions in the series. As mentioned above, the first set of each exercise should be used as a warm up and thus need to use lighter weights.While the increase in weight should be gradual in each new series.

Legs Exercise 2 (Dumbbell Lunges) – 4 sets of this exercise with 6-12 repetitions for each leg separately. Here, the increase in weight should be gradual in each new series.

Legs Exercise 3 (Leg Press Exercise) – 4 sets of this exercise with 6-12 repetitions in the series.

Legs Exercise 4 (Lying Leg Curls) – 4 sets of 6-10 repetitions in the series.

Legs Exercise 5 (Single Leg Extensions) – 4 reps of this exercise with minimum 8 repetitions in the series.

Legs Exercise 6 (Seated Calf Raise) – 4 sets with 12-18 repetitions in the series.

Legs Exercise 7 (Standing Calf Raise With Barbell) – 4 sets of this exercise with 12-16 reps in the series.

 

TUESDAY – CHEST AND TRICEPS

Chest Exercise 1 (Bench Press) – 4 sets of this exercise with 6-12 repetitions in the series.

Chest exercise 2 (Incline Dumbbell Bench Press) – 4 sets of this exercise with 10 reps in the series.

Chest Exercise 3 (Dips) – 4 sets with minimum 6-12 repetitions in the series. (For advanced level trainees, I suggest weighted dips)

Chest Exercise 4 (Cable Crossovers) – 4 sets with 14-16 repetitions of the series.

Triceps exercise 1 (Lying Barbell Triceps Extensions) – 4 sets of this exercise with 6-12 repetitions in the series.

Triceps exercise 2 (Rope Pressdowns) – 4 sets 6-12 repetitions in the series.

 

WEDNESDAY – Intense cardio training for a period of 30-40 minutes.

 

THURSDAY – BACK AND BICEPS

Back exercise 1 (Chin Ups) – 4 sets with minimum 8-12 repetitions in the series. (For advanced level trainees, I suggest weighted Chin Ups)

Back exercise 2 (Reverse Grip Bent-Over Barbell Rows) – 4 sets 6-12 repetitions in the series.

Back exercise 3 (Deadlifts) – 4 sets 6-12 repetitions in the series.

Biceps Exercise 1 (Barbell Curls) – 4 sets of this exercise with minimum 6-10 repetitions in the series.

Biceps Exercise 2 (Spider Curls) – 4 sets of this exercise with 6-12 repetitions in the series.

 

FRIDAY – Intense cardio training for a period of 30-40 minutes

 

SATURDAY – SHOULDER

 

Shoulder Exercise 1 (Military Press) – 4 sets 6-12 repetitions in the series

Shoulder Exercise 2 (Behind the Neck Barbell Press) – 4 sets of 6-10 repetitions with the series.

Shoulder Exercise 3 (Side Laterals as part of the Super series with Dumbbell Shrugs) – make 4 super series sets where side laterals is the first exercise and do exactly 8 reps, then without resting do 10 repetitions of dumbbell shrugs exercise, which is the second exercise of this great series.

Shoulder Exercise 4 (Upright Barbell Rows) – 4 sets of this exercise with 6-8 repetitions in the series.

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