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The Well-Rounded Workout Routine

Design your own workout based on the weak points you want to improve in your physique.
James + Therese

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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 program maps out exactly how to bring up the body parts you think are lagging, while giving you a 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 >>

1. Dumbbell Bench Press * 2. Bench Press * 3. Cable Crossover * 4. Wide-grip Dip *
Sets: 4
Reps: 10
Rest: 90 sec.
Sets: 4
Reps: 10, 8, 6, 4
Rest: 120 sec.
Sets: 2
Reps: 20
Rest: 60 sec.
Sets: 2
Reps: As many as possible
Rest: 120 sec.
Hold a dumbbell in each hand and lie back on a flat bench with the weights at shoulder level. Press the weights over your chest. Arch your back and grasp the bar outside shoulder width. Pull it out of the rack and lower the bar to your sternum, tucking your elbows near your sides. Press the bar up. Attach single-grip handles to two facing pulley stations. Grasp the handles and step forward with arms out to your sides so you feel a stretch on your pecs. Perform a flye motion, bringing the handles in front of your chest. Position yourself at the widest part of your dip bars. suspend yourself over the bars and lower your body until your upper arms are parallel to the floor. Press yourself up a few inches, but not to lockout, and then lower yourself again.
       
5. Dumbbell Lateral Raise * 6. Arnold Press * 7. Bentover Lateral Raise  
Sets: 3
Reps: 25
Rest: 90 sec.
Sets: 4
Reps: 6
Rest: 90 sec.
Sets: 3
Reps: 30
Rest: 120 sec.
 
Hold a dumbbell in each hand and raise the weights out 90 degrees so your arms are parallel to the floor. Hold a dumbbell in each hand with palms facing you just under chin level. Press the weights overhead as you twist your palms to face forward at lockout. Hold a dumbbell in each hand and bend your hips back to lower your torso until it’s parallel to the floor. raise your arms 90 degrees out to your sides.  

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.

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