In order to build the body you want, you must plan your workouts and stick to your schedule. If you plan them incorrectly, you can overtrain, which is fraught with burnout and muscle overload, which will not lead to the desired result, but will only increase the time to achieve it.
Necessary
subscription to the gym
Instructions
Step 1
Highlight the four main muscle groups that you will train every day. Spread these training days in a checkerboard pattern, alternating with rest days. If one day of rest is not enough for you, use two days of rest, but not more.
Step 2
On the first day, pump your legs. Work on a bench press or barbell squat, then do leg extension exercises immediately afterwards. After that, move on to the leg curl machine. Get yourself some rest and work your abs - your upper, lower, and lateral abs.
Step 3
Dedicate the second training day to the pectoral muscles and triceps. Press on a straight and incline bench, respectively, make routing on a straight and incline bench. If possible, supplement the work on the chest? exercises on the pectoral muscle pump. Then do three to four different arm extension exercises.
Step 4
On the third training day, work your shoulders. This muscle group must be worked out separately to achieve maximum results. Perform dumbbell raises in front of you, behind you and on the sides to work on deltas, and do barbell raises above you.
Step 5
The fourth day should be devoted to the back and biceps. In order to build your back, use the upper and lower links. The more you train your back, the more recoil, keep this in mind. To pump the biceps, use curls with a barbell and dumbbells, preferably performing exercises on a special bench that isolates the biceps.
