Growing and Sculpting Muscle – 3 days workout (workout 2 )

Growing and Sculpting Muscle – 3 days workout (workout 2 )

SAMPLE TRAINING SPLITS

You can configure your exercises and workouts dozens of ways to achieve an amazing growing and sculpting every single muscle in your body.

Here are a few samples of how you can fill 3-, 4-, 5-, or 6-day training splits with exercises by major muscle group

Here are a few samples of how you can fill 3-, 4-, 5-, or 6-day training splits with exercises by major muscle groups.

THE 3-DAYS-PER-WEEK WORKOUT

Day 1: Back, Rear Deltoids, Biceps Day 2: Chest, Shoulders, Triceps Day 3: Quadriceps, Hamstrings, Calves

ADVANTAGES

DISADVANTAGES

• Overall muscle stimulation

• Greater frequency to major muscles

• Greater strength gains

• More recovery

• Less central nervous system fatigue

• Ideal for ectomorphs

• Less muscle specialization

• Less isolation • Elimination of weak point training

• Less volume per body part

• Less frequency to the “show muscles”

• Less “pump

 

WORKOUT 2—CHEST , SHOULDERS, TRICEPS

EXERCISE TYPE OF EXERCISE SETS X REPS IMAGE
Vertical Push Barbell Military Press  5 x 10 to 12 
Chest/Shoulder Superset 

Dumbbell Bench Press 

Single-Arm Dumbbell Rear Lateral Raise 

5 x 12

5 x 10 to 12 each arm 

Chest/Triceps Superset

Parallel Dip     

 Feet-Elevated Pushup 

 3 x 18 to 20

  3 x 18 to 20

Triceps Superset 

Lying Pronated Triceps Extension 

 Bench Dip   

 3 x 18 to 20

  3 x 18 to 20

Related :

 Dumbbell Bench Press 

Decline dumbbel press : Images, Guides & Tips

Chest Dips

Weighted Bench Dips

 

 

 

Cable Flyes – GIF Exerice Guide & Tips

Cable Flyes – GIF Exerice Guide & Tips

This exercise is also known as: Cable Fly, Cable Flys and Cable Flyes.

MAIN PURPOSE OF CABLE FLYS EXERCISE: To develop and fully define the middle and the inner pectoral muscles.

Flat Bench Cable Flys Images – Chest Workouts

Cable Flys | Flat bench cable flys | Cable Fly | Cable Flyes | Chest Cable Fly - ProfessionalBodybuilding.xyz | How to become Huge.

Position 1 – Cable Flys

Flat Bench Cable Flys

Position 2 – Flat Bench Cable Flyes

 

Cable Flyes Instructions:

  1. Place flat bench between two cable machines , lie on the bench and grasp pulley in each hand.
  2. Slightly bend elbows ,make small arc in your back and pull the cables together at same time.
  3. Meeting hands point in the middle of your chest.
  4. Hold for a second in that position and slowly lower your hands back to starting position at the height of the bench.

Here is what you can expect from this exercise and what equipment do you need to perform it:

  • To develop and fully define the middle and the inner pectoral muscles.
  • Primary Targeted area in this exercise are chest muscles.
  • Secondary Targeted area are shoulders.
  • With this exercise you can strength your chest and shoulder muscles.
  • Equipment: Cable Flys machine and a Flat Bench.

 

How to do Cable Flys Exercise GIF Illustration

GIF Illustration for how to do chest cable flys - exercise to develop the inner and middle pectoral muscles - ProfessionalBodybuilding.xyz | Become huge.

Written by Daniel Jakov.

Related:

Dumbbell Flys – Chest Exercises

Cable Crossover – Chest Exercises

Butterfly Machine – Chest Exercises

Chest Exercises

 

 

 

Dumbbell Bent Arm Pullover-Chest Workouts

Dumbbell Bent Arm Pullover-Chest Workouts

Dumbbell Pullover / Dumbbell Bent Arm Pullover 

This dumbbell pullover exercise is also known as: Dumbbell Pullover, Straight Arm Pullovers and Chest Pullovers.

MAIN PURPOSE OF DUMBBELL PULLOVER EXERCISE IS: To develop the pectorals muscles and expand the rib cage.

Dumbbell Pullover Images :

dumbbell bent arm pullover, dumbbell pullover exercise

Position 1.

pullover

Position 2.

Dumbbell Pullover Instructions :

  • Lie flat on bench with your head hanging slightly over the end and your feet firmly on the ground.
  • Hold dumbbell with both hands , keep your elbows in through the exercise.
  • Starting with your arms fully extended over your chest , slowly lower in the arc over head ,towards the floor not touching it.
  • Exhale and pull dumbbell back to the chest height in a slow movement going back to starting position.
  • Repeat.

Dumbbell Pullover Tips :

  • Targeted areas from this exercise are chest , shoulder , lats, triceps and biceps muscles and the rib cage.
  • Always Be careful to avoid injury.

This is one from my top 5 favorite bodybuilding exercises for building a super human body. You can also perform this exercise with a barbell and try to make 100 to 200 reps in one set if you want to build and gain strength.

I was making 200 – 300 reps in one set with 25 kg barbell and 90 to 100 reps with 60 kg barbell, barbells were made by myself.

When you try a new exercise always try to execute the exercise with lower weights to see and check your strength level of your body.

How to do pullover – GIF Illustration.

Dumbbell Bent Arm Pullover Gif

Written by Daniel Jakov.

Chest Exercises