In this definition routine we will use different advanced training techniques. On the one hand the reminder exercises, and on the other the super slow series and the descending series.
It is an advanced definition routine, where special emphasis is placed on aerobic exercise. As we already know, weights raise the metabolism for several hours (even days) after exercise and aerobic exercise during the hours immediately after they are performed.
There Are No Supersets, Why?
By not adding them I do not want to expose that supersets are not valuable, they are great when you have little time to train or you want to give variety to your training.
There are two options to do this definition routine, either interspersing option A with option B from week to week or doing Option A for a month and a half and Option B for the remaining month and a half. Volume goals if cardiovascular exercise is reduced and combined with a muscle bulking diet.
3-Month Muscle Definition Routine
Day 1: Chest – Abdomen – 30 to 40 ′ of cardiovascular.
Option A.
- Barbell Bench Press: 4 x 12 *, 8,8,8
- Incline Dumbbell Press: 4 x 12 *, 8,8,8
- Machine openings: 3 x 12
- Pulley openings: 3 x 12
Option B.
- Incline Press on Multipower: 4 x 12 *, 8,8,8
- Flat Press on 4 x 12 *, 8,8,8
- Openings in inclined bench with manc.: 3 x 12
- Contractor: 3 x 12
Day 2: Back – Abdomen – 30 to 40 ′ of cardiovascular exercise.
Option A.
- Front pulls: 4 x 12 *, 8,8,8
- V grip pulls: 3 x 12
- Dumbbell Row: 4 x 12 *, 8,8,8
- Seated Pulley Row: 3 x 12
Option B.
- Jogger pulls: 4 x 12 *, 8,8,8
- T-bar row: 4 x 12 *, 8,8,8
- Neutral grip pulls: 3 x 12
- Supine Grip Bar Row: 3 x 12
Day 3: Shoulder – Leg.
Option A.
- Dumbbell press: 4 x 12 *, 10,10,10
- Chin Row: 4 x 12 *, 10,10,10
- Lateral raises: 4 x 12
- Standing birds: 4 x 12
- Leg extensions: 3 x 12
- Incline Press: 4 x 12 *, 12,10,10
- Lying hamstring: 3 x 10
- Romanian Barbell Deadlift: 4 x 12,12,10,10
- Dumbbell Lunges: 3 x 12
- Calf on seated machine: 3 x 15
- Twin on standing machine: 3 x 15
Option B.
- Machine press: 4 x 12 *, 10,10,10
- Press Arnold: 4 x 12 *, 10,10,10
- Lateral raises on machine: 4 x 12
- Birds in machine: 4 x 12
- Squat: 4 x 12,10,10,10
- Leg extensions: 4 x 12 *, 10,10,10
- Romanian Deadlift with Manc.: 4 x 12,10,10,10
- Seated Femoral: 3 x 12
- Donkey Machine Twin: 3 x 15
- Twin on press: 3 x 15
Day 4: Biceps – Chest – Abdomen – 30 to 40 ′ of cardiovascular.
Option A.
- Barbell Curl: 4 x 12 *, 10,10,10
- Incline Bench Dumbbell Curl: 3 x 12
- Concentrated Curl: 3 x 12
Option B.
- Alternate Dumbbell Curl: 4 x 12 *, 10,10,10
- Z Bar Curl: 3 x 12
- Pulley Curl: 3 x 12 Chest Reminder.
- Press on jukebox: 3 x 12,10,8 + 12 ^
- Incline Bench Dumbbell Fly: 3 x 12,10,8 + 12 ^
Day 5: Triceps – Back – Abdomen – 30 to 40 ′ of cardiovascular.
Option A.
- French Press: 4 x 12 *, 10,10,10
- Triceps Pulley Pulls: 3 x 10
- Pulldowns with rope: 3 x 12
Option B.
- Triceps pulley pulls: 4 x 12 *, 10,10,10
- Parallel backgrounds: 3 x 10
- Dumbbell French Press: 3 x 12
Back reminder.
- Front Pulls: 3 x 12,10,8 + 12 ^
- Machine row: 3 x 12,10,8 + 12 ^
* series with slow repetition ^ descending series
Rest Between Sets
The rest between sets is one minute, although if you notice that you need something more, you can take up to a minute and a half in basic exercises such as the bench press, squat, etc.
The real potential of this definition routine is in the aerobic exercise … be constant and disciplined in this matter and if you have to reduce some of the training due to lack of time, remove some series of the weights, but the aerobic keep it intact.
This aerobic exercise is also not based on walking the treadmill or chatting on the elliptical … I see it daily and I see daily that people do not lose a miserable gram of fat.
Push yourself. And don’t worry, muscle mass doesn’t disintegrate like cigarette paper.
Other Training Details
A question that people ask themselves is if, the 4 × 12 *, 8,8,8 were 4 sets with slow repetitions and then three normal … of course, and then 100 repetitions of squats and 50 chins … are we crazy? Only the first set is super slow, the rest conventional, and the descents are only used in the reminder exercises that are marked with a ^.
Together we can build better and more complete routines. Exercises can be changed, not added, which series are already there to spare, although I know that many like to go through each and every one of the machines.
