missing a training session is the equivalent of giving up an opportunity to improve. Are you under the same illusion. But life and work are inevitable and sometimes there are so many absences from training that progress is stalled.
To get your body back to progress as quickly as possible, you should just stimulate every muscle with a full body workout! For enthusiasts it makes sense that every part has to stand out, so the whole set should be practised!
muscle showcase
training from head to toe
we will start from the head, that is, from the shoulders all the way down to the calves. Train each part in two different ways, thus achieving two different objectives.
Shoulders - dumbbell side planks and arnold push-ups
a broad-shouldered body looks wider and with the right training, the body can have a great look. The most effective movement choice to create wide shoulders is the horizontal shoulder abduction. The paired exercises can be performed standing or seated.
dumbbell side planks
as for strength, there is no movement more powerful in bodybuilding than the arnold push-up, which is very effective in shoulder training. The rotational movement stimulates all three muscle bundles of the deltoids without neglecting one of them.
Back - opposite grip high pull down and t-bar row
two movements are used to build a complete upper back: High pulldowns and rowing respectively. The first is the high pull down. In the opposite grip high pull down, the biceps and shoulders are minimised because of the opposite grip position, which allows the latissimus dorsi to be stretched while minimising stress on the biceps and shoulders.
opposite grip high pull down
as far as rowing is concerned, the t-bar row is well suited to most of the little ones. It's a great rowing movement and it's easy to add weight, yet because it has a fixed trajectory, the whole movement is controlled.
Chest - upper incline dumbbell bench press and gantry rope clips
as with the back, there are two different ways to train the chest. You can bench press or you can rope clip your chest. Obviously, for this workout, both should be done. The upper chest can be stimulated in the upper incline dumbbell bench press, a free strength compound movement.
gantry rope clamp chest
the gantry rope clamp chest stimulates the pectoral muscles in isolation and concentrates on the muscles that do the work. Each movement does a good job of contracting the muscles and pumping blood into the pectoral muscles.
Biceps - barbell curls and hammer dumbbell curls
start with arm training before going any further. For the biceps, use barbell curls and hammer dumbbell curls as simply as possible.
dumbbell hammer curl
with the palms up, barbell curls are easier to focus on to achieve a bend and a contraction at the highest point. Hammer curls are also useful as they can target the brachialis and forearms more. These two movements are basic but also very effective.
Triceps - behind the neck dumbbell arm curls and rope pulldowns
for the back of the arms, we do the opposite direction. First, extend both arms above your head. Use heavier dumbbells or barbells as much as you feel comfortable with your arms.
rope pull down
then do rope pulldowns, separating the ends of the rope at the lowest point so that you can put an extra squeeze on the muscles of the long head.
Core - curls and goat jerks
we're not talking about abs here, as far as the mid-body area is concerned, do a movement that works the abs and one that works the lower back. For the abs, do basic curls. Squeeze your abs with force and keep contracting them before your body lies down.
elastic band goat jerk
do the goat jerk head down on a low-backed bench. This is a simple movement. It can still be easily injured if you are not careful, but you can also grab weights to make it more difficult.
Quadriceps - inverted stirrups and leg curls
as we all know, the deep squat is the ace move. However, for this training programme, the use of machines will be adhered to. So you can use inverted stirrups and leg curls. With inverted stirrups, be aware of the range of motion, small movements of the pedals have no training effect and increase the wear and tear on the knees.
reverse stirrups
when doing leg curls, make sure to squeeze the quads and have a good contraction at the highest point. Hold for one second before lowering the weight.
Biceps femoris - straight legged hard pulls and leg curls
the biceps femoris is a lower body muscle and one that never gets enough attention. Many guys do one set as if they were doing 3 or 4 sets, and in this training program, make sure to focus on the back of the legs.
smith machine straight leg hard pull
start with straight leg hard pulls. Instead of pulling up on the floor, place a raised plate where you would normally stand so that you can gain extra range of motion. The large stretch will give the biceps a burning sensation and will also will see gains.
Next do leg curls. It's up to you which one you do, not all gyms have all three (dip machine leg curls, seated machine leg curls, standing machine leg curls). Whichever one you choose, make sure you use spacers. Because you can't see how the biceps are doing in the first place, these spacers will help feel the muscle doing the work.
prone apparatus leg curl
training plans
there are two different training plans below. Plan a is a simple basic training plan that takes about an hour to complete; as the reps decrease, the weights need to be increased. Plan b is more difficult. Adjust the weights used according to how you feel. For both workouts, ensure a minimum of rest.
arnold push-ups
training plan a
training movement no. Of sets no. Of reps
dumbbell lateral planks 3 20, 15, 10
arnold push-up 3 20, 15, 10
opposite grip high pull down 3 20, 15, 10
t-bar row 3 20, 15, 10
upper incline dumbbell bench press 3 20, 15, 10
gantry rope clamp chest 3 20, 15, 10
barbell curl 3 20, 15, 10
hammer dumbbell curl 3 20, 15, 10
behind-the-neck dumbbell arm curl 3 20, 15, 10
rope press 3 20, 15, 10
curls 3 20, 15, 10
goat jerk 3 20, 15, 10
reverse stirrup 3 20, 15, 10
leg extensions 3 20, 15, 10
straight leg pull 3 20, 15, 10
leg curl 3 20, 15, 10
barbell curls
b training programme
exercise number of sets number of reps
dumbbell lateral planks 3 12
arnold push-up 3 12
opposite grip high pull down 3 12
t-bar row 3 12
upper incline dumbbell bench press 3 12
gantry rope clamp chest 3 12
barbell curl 3 15
hammer dumbbell curl 3 15
behind-the-neck dumbbell arm curl 3 15
rope press down 3 15
curls 3 20
goat jerk 3 20
reverse stirrup 3 15
leg curl 3 15
straight leg pull 3 15
leg curl 3 15
you won't get nowhere when you hit a bottleneck, act up with a complete full body workout and your muscles will take a hit and make a difference.
