Like the squat, the leg press targets the thighs and hips, but with less involvement from the core muscles, the spinal erectors in particular. Normally, you do Romanian deadlifts with a barbell, but you can also use dumbbells. Both variations work the hamstrings, glutes and lower back. More advice on how to do the Romanian deadlift is here. Next is the lateral raise, which targets the lateral deltoid. Use a relatively light dumbbell, light enough that you can pause briefly at the top of the exercise.
Doing the exercise this way, rather than with your palms facing up, still hits the biceps, but brings the brachialis, another muscle in your upper arm, into play. While there are lots of different ways to do this exercise, this video shows you how I like to do them.
One of the functions of the pecs is to draw the arms across the body in a hugging-type movement, which is exactly what you get with the cable crossover. The wide grip front lat pulldown hits the back and biceps. The leg extension is a very effective way to isolate your quads, rectus femoris the muscle that runs down the middle of your thigh in particular, and works well as a supplement to the squat and leg press.
Exercise number four is the seated leg curl, which is a knee flexion exercise for the hamstrings. The face pull targets both the side and rear delts, along with various muscles in the upper back. Unlike the incline curl, which emphasises the long head of the biceps, the preacher curl works better for recruiting the short head of the muscle.
In the start position, your arms should be at a slight angle. This way, when you lower the bar, it comes down behind your head rather than to the forehead. This will prepare the joints, the muscles and the nervous system that controls those muscles for the heavy work to come.
In most cases, somewhere between warm-up sets will do the job. This is the default version of the 3-day full-body workout split.
You do three workouts per week, training your entire body on Monday, Wednesday and Friday. And if you miss a workout, you can just push things back a day. That gives you a total of four rest days per week. Do the same exercises, for the same number of sets and reps, while lifting the same amount of weight, for the next five years.
Nothing much is going to happen. As a result, no new muscle will be gained. So make sure to keep a training diary, write down your numbers, and always try to beat your previous workout in some way. Take minutes rest between sets. If in doubt, err on the side of giving yourself too much rest rather than not enough. The hypertrophy stimulus generated by a given workout will be that much greater if you get a decent amount of rest between each set before tackling the next one.
A better way to save time is to use paired sets, which involve exercises that target opposing muscle groups performed back-to-back.
As well as saving time, paired sets may even make you stronger. In one study, a group of trained men was able to do significantly more reps on the leg extension when they did the leg curl beforehand [ 2 ].
In fact, the men were able to crank out, on average, three additional reps on the leg extension machine when they did leg curls immediately, 30 seconds or 60 seconds earlier.
Note: This is just a sample of 3 Day Compound exercise routine, you can make some changes to it, or you can design your own compound workout routine. Save my name, email, and website in this browser for the next time I comment. Sign me up for the newsletter! This site uses Akismet to reduce spam. Learn how your comment data is processed. About Latest Posts. Murshid Akram. I'm Murshid Akram, a certified personal trainer, researcher, fitness blogger, and the founder of TheFitnessPhantom.
I've been writing health and fitness blogs since February Happily, my articles have already helped so many people. Latest posts by Murshid Akram see all. Barbell Back Squat. Barbell Bench Press.
Standing Overhead Press. If you want to build muscle, you need a solid plan. If you need help, check out this article. For most beginners and even seasoned athletes , I suggest training for 45—90 mins, three times a week. If you prefer to train with this frequency, you should follow a split-training protocol. Split training is a weightlifting protocol that dates back to the golden era of bodybuilding. It is a common training methodology that involves breaking up your workouts by body part or muscle group.
This is in contrast to full-body workouts, which involve training the entire body once, twice, or even three times a week. Here is the basic idea: muscles are split into groups, and each group is trained on a different day. This would be a 2-day upper-lower split. Many weightlifters prefer split training to full-body workouts for three reasons:.
Simply put, you dedicate one day for pulling movements, one day for pushing movements, and one for legs. Pull Day: A day to train the muscles that activate when performing a pulling motion.
This includes all the muscles in your back, your biceps, and your rear delts. Push Day: A day to train the muscles used in pushing: chest, triceps, and shoulders.
To understand the logic behind PPL, try to come up with the most general way of splitting the your muscles into two groups. Now, try to come up with the next less generalized way of splitting the body. The most straightforward way to divide upper body is into groups of muscles that are used in pulling and pushing.
With 3-day PPL, you train the muscles used in pushing and pulling, and your legs muscles, on three different days. The next logical question is, on which days do we train each group and in what order? Because the muscles used in pushing and pulling are much more interconnected than with the muscles of the legs, the best order is Push-Legs-Pull or the reverse. Instead, you should follow this schedule:.
The exact days of the week are arbitrary, but it would be a good idea to make day 1 Monday so that you can rest over the weekend. You might have observed this fact during your early days of working out or after taking a long break from the gym. These guidelines are not set in stone but are merely a way of optimizing this type of training. Some people are able to recover so quickly that they could train push and pull on two consecutive days.
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