Dumbbell lunges (alternating legs) 3 x 10-12. Shoulder Shrug or Haney Shrug 5. Personally I find this latter method suits me very well and it's the one I most often recommend. Book an appointment at Crowne Plaza Hotel/ The Urban Rooms. My schedule is first day chest shoulders and triceps, next day back and biceps, off, legs and abs, off. Sit tall, extending your legs in front of you, relaxing your shoulders down. Dumbbell bench press for pectoralis & triceps 4. This also increases the stress on your shoulder joint and elbow tendon. This workout plan follows a 4-day split and will be done four times a week. Shoulders and arm workout exercise #6: Rope hammer curls super set with rope triceps pushdowns This is your final burnout exercise to leave you with a killer pump. Keep your chest up, head straight, and legs slightly bent. Leg day did, and with full-body, "Every Day Is Leg Day. Let’s start with the “why” behind “what” approach is going to be better for your results. Variation: Grab handles with neutral grip. Push yourself up until your arms are straight again. Plus, when your BFF asks for help. "Back," apparently, means pull-ups. A 3 day split would take 3 different workouts to hit each body part. You’ve probably heard about the severe pelvic pain that endometriosis can cause right before or during menstruation. Rest Workout # 1. Lift your arms up in the air by your ears, palms facing inward. It invites a nice stretch for the chest, spine, hip flexors, and shoulders. Hives cause raised, itchy welts to appear on your skin and are often caused by too much stress or tension in your life or due to external factors that cause an allergic reaction. Example, Monday Chest and Shoulders (Heavy) Tuesday Legs (Light) Wednesday Back and Arms (Heavy) Thursday Chest and Shoulder (Light) Note: You can cut out exercises that hurt or if there is just too many movements per body part. Muscle Mass Workout Schedule There are four rotations in the Muscle Mass workout routine, and it takes 30 days. There are a few popular ways to break up the week. Press the weights back up without locking the elbows and bring them together over the chest. Complete 10 to 12 reps. The top your legs should be parallel to the floor (see figure 7). Seth Feroce is an IFBB pro bodybuilder that gained quick success and earned his pro card in a very short period of time. It’s hard, gruelling, and more often than not the most beatdown you’ll feel after any workout. This workout that targets the deltoids a latissimus dorsi (also know as the shoulders and lats) is typically done as the last day in the cycle. So these are some exercises that helped me with my legs and shoulders workout and I hope they will be as helpful to you. Winner of two Mr. Frank Zane’s 4 Day Sequence for Peak Condition” involves training 3 days on, one off. Chest & Abs Day 2. That info has had me doing chest every three days. We scoured the Bodybuilding. Floor Dips. Day 5) Chest, Shoulders, Triceps (Pump day — See below) Day 6) Legs (Posterior chain-based) Day 7. Single Leg Squats and Pause Squats are also beneficial variations of squat movements to incorporate in a weekly regimen, especially Pause Squats. The Shoulders and Arms workout is one of my favorite in the set, and it really helps develop the muscles in your arms and shoulders when followed correctly. Abel Albonetti is an ISSA Certified Personal Trainer and Fitness Model from Northwest Mississippi. Crescent Pose Find length and balance as you engage your abs, hip flexors and chest with this high lunge. Do not arch back. a couple of years ago i had a trip to a & e with the same thing they kept me in 2 days and was told if was osophigitis. "I get tired of straight-set bodybuilding-style workouts, and I use this routine to maintain the muscle I have without adding more. Both arms are usually affected, but often, the driver’s side arm is worse. Exercises Back Exercises Shoulder Exercises Arm Exercises Shoulder Workouts Leg. A typical three-day split like this would include: Day 1: chest and triceps, Day 2: back and biceps, Day 3: legs and shoulders. For example they may work Chest on Monday, Back on Tuesday, rest on Wednesday, Legs on Thursday, Shoulders and Arms on Friday, and rest on Saturday and Sunday. One-arm dumbbell wrist curls 3 x 10-12. Calves and abs are trained daily. High blood pressure. Inhale, bend your arms and lower the dumbbells to the outside of your shoulders. AKA: Chest and Arms. -- Seated leg lift. Tricep Pushdown or Tricep Extension 4. It can look a bit misleading if you just take a quick look into it. Chest/Arms. Only exercise 2 or 3 muscles groups each day. Broad shoulders add a V-taper to the back, augment proportions, and create the illusion of a tiny waist. Reducing body fat to define each muscle on your body will require specific workouts and healthy meals. These exercises will help you increase the strength and definition of your chest area. legs & shoulders) muscle groups. Over 40 Workout & Exercise. Military Press 2. Increase shoulder range of motion. Chest/back/shoulders/legs/arms is a very typical split. I have heard muscles start to shrink after 48 hours. Using workout 3 your legs and abs. It's also one of the most intelligent and effective. This will allow you to keep GROWING and getting stronger indefinitely! If you don’t know anything about THT training yet, download your copy of the free training guide below and start growing today…. Strengthen your upper arms, shoulders and chest with these best shoulder exercises. Chest Exercises. This warm-up may also include Foam Rolling of the back muscles and lying hip rotations to warm-up the spine. Second, Chest and back, should not be done on the same day when using this style split. Depending upon your goals, these workouts may suit your needs. Dumbbell stiff-legged deadlifts 3 x 8-10. The pose strengthens the torso, back, arms, and shoulders. Or perhaps chest, back, shoulders and triceps in one and legs and biceps in the other. Lift your chest and reach your arms straight out at shoulder level in front of you, keeping your shoulders down. So an effective training plan that works the entire body is the order of the day and that's exactly what the plan below is. 21 Day Fix Arms Asylum hybrid Autumn Calabrese Back to Core Beachbody Beachbody Coach Body Beast Body Beast Review Bring it build muscle Chest Dig Deeper Fitness free coach free Shakeology sample Game Day How do I Get Ripped Insanity Insanity Asylum Insanity Asylum Hybrid Max Creatine muscle confusion New Year's Resolutions Nutrition One-on-One. What muscle groups should I combine for a 3 day split routine workout? When I go to the gym, I always pick two major muscle groups: biceps, triceps, chest, shoulder, back, and legs. Your esophagus is in the centre of your chest, so any burning or inflammation is going to be felt in your breastbone/sternum area and possibly radiate all the way to the back between the. The 3 heads that make up the shoulders The shoulder muscles are made up of 3 heads. Here is Day 3 of our 3 day weekly workout Skip navigation Buff Dudes / Fitness / Three Day Weekly Workout Split - Legs, Shoulders, Abs 6 Dumbest Push-Up Mistakes Sabotaging Your Chest. Looking for information on what causes a dull ache in left arm between shoulder and elbow? In this article, you will find the nine possible causes for dull arm pain in the left side. In the "push" workout you train all the upper body pushing muscles, i. Using this routine, you will train one bodypart per day for a duration of 5 days. Rest Workout # 1. Step sideways with your right leg and repeat. The movements that work your back and biceps are all pulling movements. Mountain Climbers – This is a great core move because it works everything from your shoulders to your knees. FRIDAY Shoulders, Traps and Arms 1. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders. Crescent pose. Both splits were designed with 3-day-on, 1-day off schedule, as follows: Day 1, chest and arms; Day 2, legs; Day 3, back and shoulders; Day 4, rest. Here’s a monthly workout schedule for beginners. However, you can overcome this by lifting multiple body parts on one day and supersetting antagonist (e. Lower your chest, arms, and legs back to the ground to complete one rep. The push/pull/legs split ( PPL) are one of the most simple and proven workout schedules around. For Rocky and Rambo, Stallone used heavy bodybuilding routines. The split was as follows: Day 1 – Chest and Arms; Day 2 – Legs; Day 3 – Back and Shoulders; Day 4 – Rest; Calves and Abs. In this position, the extended arms are swung from one side to another in a twisting motion with or without weight. The 3-Day Split (Push – Pull – Legs) In the past, I’ve been doing a 2-day split where you split your workout into an upper-body-day and a lower-body day. Follow the Push Pull Legs Workout Routine! Monday- Back + Biceps (PULL) Back- Start with Deadlift, pull ups, dumbbell/barbell row, single dumble row, machine pull for lats, shrugs Biceps- With dumbles on a incline 45° Bench, Reverse curls Wednesda. "I sure am," he promised, and put his arms around her waist. Begin standing in an open doorway, your right hand on the frame at shoulder level. Winner of two Mr. The push/pull/legs split ( PPL) are one of the most simple and proven workout schedules around. ONE ARM PEC FL Y CHEST PECTORALS ONE ARM PEC FLY Set Up: Attach ankle strap to mid-pulley (chain may be added if more range is needed). Autumn Workout Program. Place your arms out straight to your sides with your elbows straight and thumbs toward the ceiling. I've been doing 4 and 5 day routines. This is one possible 4 day split option: Monday - Back and Chest; Tuesday - Off; Wednesday - Off; Thursday - Back and Chest; Friday - Legs; Saturday - Shoulders and Arms; Sunday - Off. There are no secrets to a well-crafted, aesthetic physique. An effective leg workout routine can consist of the following exercises: Run or cycle for 10 minutes (to warm up your muscles) Squats - 3 sets of between 6 and 10 reps; Leg Extensions - 3 sets of between 6. The doorway chest stretch is similar to the corner stretch, but instead your arm is extended straight. Now all you need to do for ongoing gains is cycle this 3-day split workout with the 3-day full body routine found in the free THT book. Nutrition also plays a vital role in building muscles. There are a few different versions of it that can work well, and a few different ways to structure it over the course of the week (some of which are […]. The problem I see with it is that chest exercises also work the shoulders, and both chest and back exercises also work the arms. R means rest day. You’ll be able to feel the stretch across the back of your shoulder. Adjust Cable Arms to chest height. Using this routine, you will train one bodypart per day for a duration of 5 days. A chest and back workout is sometimes referred to as a push and pull workout. These two muscle groups closely work together when doing exercises, for example, most chest exercises heavily utilize your triceps like the variations of bench press (flat, incline, decline), dips, etc. Ihle on upper back pain and chest pain together: If you are having such symptoms, you could be having symptoms of congestive heart failure. Slowly bend your left knee and pull your leg close to your chest. You'll get more rest between workouts, be stronger and grow more. The Rock Hercules workout for chest day sees the Rock work his way up to 40kg dumbbells. If you're going to work out your arms and your chest in the same day than i would advise that you focus on the triceps, and chest. Keep your shoulders back and down. These are the "pushing muscles". When you choose the right exercises, and make strength training a priority, it will have a. Back Squat 3 x. Bend over until your torso is locked parallel to the ground. A traditional bodybuilding style split with body parts divided up to allow you to get high volume in on each one and allow for five to seven days recovery until you hit it again. If you experience back pain with any of the symptoms above, seek medical attention immediatley. Winner of two Mr. Training when over 40 years of age? Yes, I'm very qualified to write on this subject and have been for years. Use your chest muscles to pull the weights back up to your starting position. Need a training pick-me-up? Plan your strength-training sessions around specific muscular movements instead of muscle groups! This upper-body push workout, which targets your chest, shoulders and triceps, will get you started. I had the most excusiating pain in my neck, shoulder and arm. Arms, legs, and shoulders will be trained once per week with a hypertrophy focused reps / sets / exercises, but you won’t be incorporating any supersets with these muscles. This is a three-way split, emphasising pulling muscles on Day One, legs on Day Two, and pushing muscles on Day Three: Day 1 - Back, Biceps, Forearms, Abs. Monday chest and shoulders, tuesday abs , wednesday arms, and thursday back to chest. chest & back) or non-competing (e. Leg workouts are usually done alone because the leg muscles are so large and powerful. Don’t think we forgot about abs. So yeah, shoulders are kind of important. Which ones should I combine and why?. Bend over until your torso is locked parallel to the ground. Keep your shoulders back and down. This is one possible 4 day split option: Monday - Back and Chest; Tuesday - Off; Wednesday - Off; Thursday - Back and Chest; Friday - Legs; Saturday - Shoulders and Arms; Sunday - Off. Like a lot of people, I spend much of my workday staring at various screens — and, like a lot of people, I have the back and neck issues to prove it. Calves with legs & back day - supersetting in calves on those 2 is EZ with my gym layout. Push and Pull. I believe better match-ups are; Shoulders/ triceps Chest/ biceps personally is my favourite and it's worth a try. With your left arm, pull the right arm as close to your chest as possible, and hold it for 30 seconds. Another 5 day split we often utilise. Leg workouts are usually done alone because the leg muscles are so large and powerful. Split Routine Weight Training. Military Press 2. Question: I want to workout with my adjustable dumbbells 3 times a week; on a Monday, Wednesday and Friday schedule. Begin by keeping the right leg in place. Alternate Abs / Obliques each day. Day 4: Back. The day-three workout of our New Bodybuilding Workout Program is designed to stimulate those big muscle groups as well as the small ones. Hunching and its associated symptoms are a. Note: Another tried and true split - legs, back, chest, shoulders, arms; a time-tested way to run through each day of the week and hit everything, starting with the largest muscles and working right down to the smallest. What muscle groups should I combine for a 3 day split routine workout? When I go to the gym, I always pick two major muscle groups: biceps, triceps, chest, shoulder, back, and legs. Bigger body parts include chest, back, and legs. We trained with four of their top players, including two-time world player fo the. "Plank to Dolphin is a great warm-up for the shoulders, arms, and core," says West. FRIDAY Shoulders, Traps and Arms 1. When choosing exercises for larger muscle groups such as chest, back and shoulders, it’s important to select multijoint or compound moves. The muscles of the chest and upper back occupy the thoracic region of the body inferior to the neck and superior to the abdominal region and include the muscles of the shoulders. Different Training Splits To Try chest day (Monday), back day, shoulder day, arm You can either have another upper and lower body day in this style or even do a push/pull/legs split for. Optionally, the biceps can be trained along with the back, due to the fact that they are both. When strength training, make sure that you are doing the chest and back first and finishing with the arms. 5 day workout routine building-muscle101. It is not intended to be a substitute for informed medical advice or care. Begin by keeping the right leg in place. You may want to rest one arm or hand against the bent leg opposite the arm you are working (see below). In brachiating (tree-swinging) primates the arm is unusually long. There are a few different versions of it that can work well, and a few different ways to structure it over the course of the week (some of which are […]. !!!!!Designed!&Created!by!GuruMann!!! ISSA/ASFA/NASM/ACE!!Level=III!CERTIFIED!!|!Biomechanics&!Kinesiology!–!HumanKinetic!! FB:!GuruMannFitness!!YOUTUBE. This is a great pose because it strengthens and stretches at the same time. Keeping arms straight, raise left arm over chest while right arm stays over head. Squat position move side to side Get into a low squat and step side to side. This 3 day beginner push/pull/legs split routine is a simple and convenient training method, which is best for novice "hardgainers" who have trouble recovering from more frequent training splits. I've been training PHAT and LPP last year and gonna get back into bro-split after christmas. Press the weights back up without locking the elbows and bring them together over the chest. -- Seated leg lift. After your workout. When choosing exercises for larger muscle groups such as chest, back and shoulders, it’s important to select multijoint or compound moves. ) – 10 x Dumbbell Single-Arm Row – 20 x Dumbbell Split Squat – 20 x Dumbbell Hold Leg. “Use your elbow as a hinge, lowering the. Some exercisers like to do upper and lower-body splits. Second, Chest and back, should not be done on the same day when using this style split. Day 2: Chest/Shoulders/Triceps Day 3: Rest Day 4: Back/Biceps Day 5: Rest * Repeat. To build muscle mass. The push/pull/legs split is a very simple training method in which you split your body into three parts. For The Rock Hercules workout, you pyramid up in weight each set. Standing single-arm tricep extensions: For the back of your arms, stand up straight while extending a dumbbell straight up, slightly behind your head. You may be experiencing signs of gallbladder disease, infection or cancer. During most of the year Danny "the Giant Killer" trains 4 to 6 days a week He always follows the same split. Pause, then slowly. Over-training the arms can make building lean muscle almost impossible. What exercises do you recommend using for building overall mass and how about reps and sets for my workouts? Is it okay to train these two muscle groups on the same day or should they be split up into two separate workouts?. PT Sarah Lindsay shares the best 10 free weight exercises for women which are effective, yet simple. Both arms are usually affected, but often, the driver’s side arm is worse. -- Seated leg lift. Monday - Leg Day 4x15 a)Deadlift - 30-40% b)Elevated Goblet Squats c)Lunges d)Jump Squats Cond AMRAP15 Max UB Pull Ups Run 200m Max UB KB Swings 70/53 Tuesday - Back Day 4x15 a)Close Grip Ring Row b)Band Upright Row c)Chest Support DB Rows d)DB Shrugs Cond. Day 2: Chest/Shoulders/Triceps Day 3: Rest Day 4: Back/Biceps Day 5: Rest * Repeat. Strengthen your upper arms, shoulders and chest with these best shoulder exercises. Looking for information on what causes a dull ache in left arm between shoulder and elbow? In this article, you will find the nine possible causes for dull arm pain in the left side. The body-part workouts have been selected to help you add muscle mass and transform your torso as quickly as possible. So these are some exercises that helped me with my legs and shoulders workout and I hope they will be as helpful to you. The same could be said for shoulders. " Edited by: DISCDOG at: 2/4/2010 (08:30). You could call abdominals the seventh, although they tend to get trained for many of the compound movements you do regardless of if you are targeting them or not. You then bend the elbows lowering you chest until you chin nearly touches the ground. For example, if you are working out five days per week, begin day one with chest and biceps. Women with breast cancer will often undergo breast surgery as part of their treatment and will need to do arm exercises to fully recover. Because exercises like squats and deadlifts fall on lower body day, these workouts will also hit your lower back. Pull the handles back and around, moving your. A 4 day split would take 4 days to work the entire body. Arnold Schwarzenegger 3 Day Split Bodybuilding Routine. Warming up the targeted muscle groups before lifting them can reduce risk of injury. Day 4: Back, calves The 5 day bodybuilder's split (a body part a day) Day 1: Chest. Second, Chest and back, should not be done on the same day when using this style split. I recommend that you call 911 and be evaluated at an emergency room. There are a few popular ways to break up the week. There are over 75 such total gym exercises and the exercise database is organized by the main muscle group each individual one targets. Basketball strength training information. Using this routine, you will train one bodypart per day for a duration of 5 days. Whether you are stuck in the car for long periods of time, work at a desk all day, or sleep in the wrong position, there are many activities that affect the way. You'll find on this page links to every total gym exercise you can find in this website. Military, Dumbbell or Machine Shoulder Press - 5 sets x 5 reps Dips or Close-Grip Bench - 5 sets x 5 reps. So yeah, shoulders are kind of important. A split routine is a popular training format with strength and mass-dominant athletes such as bodybuilders, football players, shot putters, etc. Tip: Reach up on the stretch as high as possible. You often hear that 3-5 days per week in the gym will help you achieve any of your goals. Day 3 - Shoulder/Traps. Want to build up your chest? Follow STACK Expert Chris Hitchko's three "golden rules" and perform his 3-day chest workout. Don’t shrug them either. chest, back, legs, shoulders, and arms (biceps and triceps), each part is then trained to exhaustion once a week on a dedicated day. Here is Day 3 of our 3 day weekly workout Skip navigation Buff Dudes / Fitness / Three Day Weekly Workout Split - Legs, Shoulders, Abs 6 Dumbest Push-Up Mistakes Sabotaging Your Chest. Or rather, chest/shoulders/triceps, legs/abs, back/lats/biceps. It consists of training the chest and back on Day 1, legs on Day 2, arms and shoulders on Day 3 (an antagonistic split), and then repeating the training cycle on Days 4, 5, and 6. If you experience back pain with any of the symptoms above, seek medical attention immediatley. Broad shoulders add a V-taper to the back, augment proportions, and create the illusion of a tiny waist. As the front leg has come off the ground both hips rotate backward, toward the catcher, and now the front side of both hips are visible. Looking to take chest day to a new. Bend over until your torso is locked parallel to the ground. Lift weights for one muscle group per day. Depending upon your goals, these workouts may suit your needs. Both splits were designed with 3-day-on, 1-day off schedule, as follows: Day 1, chest and arms; Day 2, legs; Day 3, back and shoulders; Day 4, rest. smeshnoy on behalf of herself / himself. "I get tired of straight-set bodybuilding-style workouts, and I use this routine to maintain the muscle I have without adding more. This type of program works best within the framework of a 4 day split. Can u let me know what are best excerxise as per this schedule. Stand next to seat pad. There's no need to train your chest more than twice a week. By: Roger Riedinger Magazine 14 #1. Stallone uses fast-paced workouts, a high-protein diet and HGH/testosterone treatments to stay in great shape. Here is a nice post about the golden age of bodybuilding. The majority of the time, I'm hunched over my desk as I type away all day, or I'm curled up on the couch as I binge-watch somet The 3 best back extension exercise moves to do | Well+Good. The basic split is a push / pull split which is designed to allow you to do 2 weight training sessions per week. You won't worry about burning a ton of fat or maintaining your speed in the 40-yard-dash. Alternatively, you might decide to do chest and back on one day, and do your shoulders and arms on another day. I have heard muscles start to shrink after 48 hours. Mountain Climbers – This is a great core move because it works everything from your shoulders to your knees. Most bodybuilders typically follow a five day split, in which they train one body part per day, I. Book an appointment at Crowne Plaza Hotel/ The Urban Rooms. A 4 day split would take 4 days to work the entire body. In this position, the extended arms are swung from one side to another in a twisting motion with or without weight. R means rest day. Once the hips contact floor, the hands move to “pizza” position to push off floor next to shoulders while straight legs kick over head to resume pike position. A 3 Day Split Routine can be made into 6 days. There is a reason why it's one of the most popular resistance training routines amongst serious bodybuilders, it simply works. Browse through a variety of lower and upper chest exercises designed by today's leaders in the health fitness industry. And each part is then trained on its own separate day. The only way I could really see integrating an arms day, is if you plan to use compound exercises to train the arms. While rehabilitating World War 2 veterans, a Doctor by the name of Thomas Delorme, M. Should I Do Full-Body Workouts, or Work One Muscle Group At a Time? like your chest, back, arms, hamstrings and abs, in each workout. My schedule is first day chest shoulders and triceps, next day back and biceps, off, legs and abs, off. It can only stop you from doing regular exercises like burpees or squats. Every other day. Therefore, you need to try out in separate sets to find the ones that work best for you. If you're looking for an arm workout to build some serious muscle then this is the article for you. 3 sets of ten would be a great place to start. Mon - Back. Your focus for both workouts should be on Chest and Shoulders. Begin in straight stand, arms up. Mon – Back. Hives cause raised, itchy welts to appear on your skin and are often caused by too much stress or tension in your life or due to external factors that cause an allergic reaction. Winer of the last two Rugby World Cups, you wouldn't bet against the All Blacks making it three in a row in Japan. Military Press 2. shoulder blades and pull handles back as far as comfortable. E Chest on Monday, Back on Tuesday, etc… Like all things in life, there are upsides to following a five day split, and there are downsides to following a five day split. Back or Front Squats or Leg Press - 4 sets x 6 - 10 reps Lunges, Split Squat, or Step-Ups - 4 sets x 6 - 10 reps Calf Raises - 3 sets x 6 - 10 reps Exercise Selection: Use only the compound, multi-joint movements. Lift Weights and Get Ripped - The Correct Way to Do It. Is This Program For You? 1. Shoulder Shrug or Haney Shrug 5. Using workout 3 your legs and abs. Can you show me a 3 day dumbbell split routine that includes a forearms/abs/calves day for one of the workouts. Lower your body until your shoulders are below your elbows. To add difficulty, bend one leg slightly and lift the other leg, giving the hamstrings, lower back and glutes an added challenge. Training when over 40 years of age? Yes, I'm very qualified to write on this subject and have been for years. Makes more sense to me, I don’t see shoulders or arms being major muscles, needing they’re own day, on chest back day, if you do, bench -row, than military - pullup, followed by dips, laterals, flyes. LOWER BACK PAIN. Lou Ferrigno Diet Plan. Chest/back/shoulders/legs/arms is a very typical split. Memories of Katie locked in his arms, of both of them lost in the tangle of soft, cool sheets. The 70's era bodybuilders were in the gym 6 days per week doing lots of heavy work, resting very little, and spending a long time in the gym to achieve the look of perfection. To better appreciate Arnold’s ultimate chest-blasting routine, the one he devised in response to the greatest challenge of his bodybuilding life, it-is helpful to take a brief look at his bodybuilding roots and the routine he first employed to build the raw mass from which he would later sculpt his masterpiece. I personally go back and forth between 3 and 4 day split routines. Training when over 40 years of age? Yes, I'm very qualified to write on this subject and have been for years. Warming up the targeted muscle groups before lifting them can reduce risk of injury. The movements that work your back and biceps are all pulling movements. Final Thoughts. Note: Another tried and true split - legs, back, chest, shoulders, arms; a time-tested way to run through each day of the week and hit everything, starting with the largest muscles and working right down to the smallest. The delts have to be one of the most underappreciated muscle groups in the body. The following 5 day workout routine is based on a 5 day split. Leg day did, and with full-body, "Every Day Is Leg Day. Variation: Grab handles with neutral grip. Elbow Side Extensions. Is really tuff, not by the exercises but the sets make all the diference whitout heavy wheight. The information on this page is for educational purposes only. To build muscle mass. The split was as follows: Day 1 – Chest and Arms; Day 2 – Legs; Day 3 – Back and Shoulders; Day 4 – Rest; Calves and Abs. So that makes for a great three way split routine where chest and back are trained in one workout, legs and abs in another, and shoulders and arms are trained in a third workout. This workout routine contains visual demonstrations of some of the most highly effective exercises that will no doubt pack on serious muscle mass. 3 sets of ten would be a great place to start. Day 1 Chest and Back. You need to lie face down with your palms facing the ground. Crossing your arms across your chest and your lower back on the mat, raise your shoulders so you feel a stretch in your abdominals. Dips work your chest, shoulders, back and arm muscles. The benefit to this schedule is having a day of rest in between each training session and then 2 days in between the week. Chest - Shoulders. This is the. These important muscles control many motions that involve moving the arms and head — such as throwing a ball, looking up at the sky, and raising your hand. Remember, some of these exercises have many variations. Stand in a neutral stance, feet shoulder width apart, back straight, shoulders over hips, and arms to the side. This could easily cause muscle imbalance. However, when I want to specialize on a particular body part, I sometimes re-arrange things to give priority to that body part.