March 2017 March 2017 | Page 47

WORKOUT

LEGS
Exercise
Sets x Reps
Rest
Squats
3 x 15 -20
2-3 min
Leg ress
3 x 12
2-3 min
Walking Lunges
3 x 15 30 steps total
2-3 min
un the
ack Leg xtensions
1-3 x
2-3min
omanian
eadlifts
3 x 12
2-3 min
Seated Leg
urls
3 x 15
2-3 min
un the
ack Laying Leg
urls
1-3 x
2-3 min
Seated
alf
aises
3 x 20
2-3 min
Standing
alf
aises
3 x 20
2-3 min
BACK Exercise
Sets x Reps
Rest
Wide Grip pull Ups
3 x -12
2-3 min
�� �ent �ver �ows
� x ��
�-� min
Seated
able
ows
3 x 12
2-3 min
Wide Grip ulldowns
3 x -10
2-3min
Single rm
ows
3 x 12-15
2-3 min
un the
ack Str rm ulldowns
1-3 x
2-3 min
Weighted ack xtensions
3x 12
2-3 min
SAMPLE EXERCISE : BICEP CURLS 45 lb dbs – 8 rep , no rest , go to 40 lb dbs – 6-8 reps , no rest , go to 35 lb dbs – 6-8 reps , no rest , go to 30 lb dbs – 6-8 reps , no rest , go to 25 lb dbs – 6-8 reps , no rest , go to 20 lb dbs – max reps , Rest .
By Carol Medina Dialed In Fitness Owner , Fitness Expert , IFBB Amateur Peruvian Figure Athlete www . dialedinfitnessonline . com
Before you attack this workout routine and fire off the anabolic framework for muscle growth , here are some things to keep in mind :
1 ) WARM UP- P erform at least two low- to moderate-intensity warm-up sets .
2 ) USE PROPER FORM- J ust because you are training to failure , doesn ’ t mean you must give up form and get sloppy as your muscles begin to fatigue . Instead , training to failure means lifting the weight as many times as you can while successfully accomplishing the movement with proper form .
3 ) SAFETY FIRST- A ny forced set should be performed in correct form . It would be wise to have a “ spotter ” assist you in forcing those last few reps so that you can maintain form and prevent inj uries .
4 ) VARIETY- “ R unning the R ack ” can be applied to any free weight exercise , machine , and dumbbells . The more various ways and angles we use for each individual muscle groups , the better the results !
5 DAY TRAINING SPLIT
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Legs Back Chest & Abs Rest Day Shoulders & Abs Arms Rest Day
CHEST & ABS
Exercise
Sets x Reps
Rest
Incline ench ress
3 x -10
2-3 min
lat ench ress
3 x -10
2-3 min
Incline
ress
3 x 12
2-3 min
able lyes
3 x
2-3min
un the
ack Mach
hest ress
1-3 x
2-3 min
ope
runches
3 x 12
2-3 min
anging Leg
aises
3 x 12
2-3 min
icycles
3 x 30 15 each side
1 min
lanks
3 x failure
1 min
SHOULDERS & ABS
Exercise
Sets x Reps
Rest
Military ress
3 x 15 -20
2-3 min
Seated
ress
3 x 12-15
2-3 min
ront
aises
3 x 12
2-3 min
un the
ack
Lateral
aises
1-3 x
2-3 min
�et �ver �� �ateral �aises
� x ��
�-� min
un the
ack Mach
ear lyes
1-3 x
2-3 min
Machine
runches
3 x 12
2-3 min
everse
runches on ench
3 x 12
2-3 min
SB
ope
runches
3 x 20
1 min
ARMS
Exercise
Sets x Reps
Rest
reacher
urls with curl bar
3 x -12
2-3 min
Seated lternating
urls
3 x 12
2-3 min
ammer
urls
3 x 12
2-3 min
un the
ack
urls
1-3 x
2-3 min
arallel ar
ips
3 x 12
2-3 min
Skull
rushers
3 x 12
2-3 min
�ent �ver Single Arm �� �xt
� x �5
�-� min
un the
ack - bar ushdowns
1-3 x
2-3 min
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