One Body Part A Day Workout Plan

As a good rule of thumb you can perform 20-25 sets for quads and hamstrings and 15-20 sets for the chest back and shoulders. Both workouts hit muscles with different movements and reps alter from your conventional 6-8 reps to 10-12 reps in the second split.

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One Body Part a Day Training.

One body part a day workout plan. When you pair up body parts ie. In the evening you need to chase the pump in the same body part. If youre only planning on lifting twice per week a good way to structure your workouts may be.

In the morning workout you need to train for strength. I have been following one body part per day principle for years and it s workin quite well I can tell you. Cool down after your workout.

Weighted Pullup Hang a kettlebell or weight plate from a dip belt and get to work. A full body workout routine is a strength training program built around training most or all of the entire body during each workout rather than splitting it up into different parts. Arranging your workout like this is known as a body-part split and involves working one.

One calf workout will be on leg day and the other on. Its a 3 day split that should be performed twice a week with a day break between A and B workouts. Back abdominals and arms.

In the morning you would do the following. Calves get trained on each leg day. When you do this youre essentially working each group of muscles every 5 to 7 days assuming you give yourself a day or two off each week.

With other types of workouts you might have an upper body day or chest day or arm day or leg day or back and biceps day or push day or something similar. This means doing 10 to 15 minutes of aerobic activity or dynamic warm-ups with the same body parts you plan to work in the weight room or if youre doing your strength training on the same day as your cardio workouts just do the cardio first so your body is already warm when you hit the weights. Training one body part per day is a common workout method for bodybuilders.

Legs Triceps Calfs. Single-Arm KB Press Tense your body crush the handle of the bell and drive it straight up to a full lockout. An example of a one-day one-muscle workout plan would be.

Calves biceps and triceps can be trained with 14-16 sets. On every day but the final day of the program your pullup sets will be long descending ladders. This will help you focus on muscles more individually and help establish that muscle-mind link.

You take 2 days say for sat and sunday. Then start with the largest muscle group which is legs and hit the smaller part the other day. Arms Heavy biceps Light Triceps Calfs.

Calfs should be trained twice a week and abs every other day. If you follow a full-body routine although you will train each muscle group 3 or 4 times per week again you only perform one exercise per body part so youll only be performing 3 or 4 exercises for each body part. Keep the actual exercises sets and reps the same just split the workout into onetwo body parts in the morning and the other at night.

To finish off the split we need to consider calf and ab workouts. What are the pros and cons of using one body part per day training approach. Chestback you will only be performing 3 or 4 exercises for each body part.

Deadlifts 6-8 sets of 3-5 reps. Yet another approach is to work one body part per day devoting a single session to exercises that train a particular muscle group. Chest Heavy Shoulders Heavy Abs.

Back Width Abs. Is It Good to Work Out One Body Part a Day. Standing Calf Raises 3 sets of 8 reps.

Lets use your legs for example. Early intermediates and all intermediateadvanced trainees who can only fit in 3-4 workouts per week andor dont do well with 5-day programs from a recovery standpoint should stick with a program like The Muscle Building Workout Routine or any of the other 3-4 day workouts in my Superior Muscle Growth program. Squats 6-8 sets of 3-5 reps.

Ab muscles can be trained later in the day every other day for about 12 sets with cardiovascular exercise.