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If you’ve been training for a while, your goal isn’t just to “get big” or “get lean” anymore. You’re at the point now where you’re noticing that some muscles just aren’t coming in like other ones, and you want to refine your physique by working on your weak points and emphasizing certain hard-gain areas. This is what muscle building is all about—isolating muscles to carve the shape and look you want out of your physique. This workout routine for men maps out exactly how to bring up the body parts you think are lagging while giving you a beginner-friendly template to build overall muscle strength.
HOW IT WORKS:
A basic training program has been prescribed for every body part on the following pages. To emphasize some muscles over others, you simply need to plug in the appropriate exercises that focus on them from the lists provided. The areas we’re offering targeted training for are the upper chest, lower lats, side delts, biceps, and calves— common weak points on guys that, when corrected, really make for a complete physique. Customize the workout routines as you like, and get the body you want at last.
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DIRECTIONS:
Perform the chest/shoulders and legs workouts on consecutive days, if possible. Then, rest a day, perform the back workout, rest another day, do the arm workout, and rest again before repeating the entire cycle.
Exercises marked with an asterisk (*) also feature substitutions to target a weak point. To integrate an alternate move, swap the number of the exercise in the workout with its corresponding replacement number in one of the sidebar boxes. For example, if you want to target your upper chest, find the “Upper-chest Emphasis” exercise list and replace the dumbbell bench press with the incline dumbbell flye (or incline cable flye), the bench press with the incline bench press, and the wide-grip dip with the stretch pushup. Note that the arms and calves don’t need replacement exercises: They’re simply trained more often or with more volume.
CHEST & SHOULDERS >>
SUB OPTIONS: Upper Chest
* 1. Inclinde Dumbbell Flye with Palms-Down Grip
* 2. Incline Cable Flye with Palms-Down Grip
* 3. Low-Incline Bench Press (incline the bench only slightly)
* 4. Stretch Push Up with Feet Elevated
SUB OPTIONS: Shoulders/Side Delts
* 5. Lateral Raise with Partial Range of Motion: Use heavy dumbbells and swing the weights only a few inches away from your sides.
* 6. Over and Back Press: Press a bar overhead but don’t lock out your elbows. Lower it behind your neck, then press up.
LEGS >>
CALVES EMPHASIS *
1. Tibialis Raise
Sets: 3
Reps: 25
Rest: 120 sec.
> Stand on a block or step with your toes hanging over the edge and rock your heels back, raising your toes as high as you can.
BACK >>
SUB OPTIONS: Back/Lower Lats
* 1. Single-arm Pulldown with Palm-Facing Grip:
> Atttached a single-grip handle to a high-pulley cable, and pull the handle down to your collarbone under control with one hand.
* 2. Rack Pull:
> Set a barbell on the spotter bars of a power rack so it’s just below knee height. Grasp the bar outside your knees and drive your heels into the floor to extend your hips to lockout.
* 3. One-arm Barbell Row
ARMS, ABS & CALVES >>
BICEPS EMPHASIS *
> Choose two biceps exercises and perform three sets of each after your back training. Do this in addition to the arm workout day. Hold the op of each rep for one second while flexing, and take three seconds to lower the weight on each rep.
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