Wednesday

Daily Targeted Training Schedule for Chest, Biceps and Back

chest, biceps, back
Build a strong chest, biceps and back
along with the rest of your body
Targeted training is simply about centering your workouts around exercising a certain body part. For example, if you want to train your chest more than other parts, then your daily workout schedule will be different compared to when you're training your biceps, back, shoulder, abs, or other body parts (singly or in combination).

The reason for this kind of schedule is to make clear your "muscle emphasis". That is, which area, muscle or body part do you want to exercise more than others? You want bigger arms? You want triceps? Pecs? Quads? Hollywood celebrity V-Taper?

That emphasis will be the core of your workout habits and will decide on which days you train what part.

In this article, our focus is on working out a schedule for developing 3 body parts:
  • Chest
  • Biceps
  • Back
Given the nature of anatomical muscles and connected tissues, we can club together chest & biceps exercises in one group, and turn it into a weekly schedule different from back muscle workouts.

With that in mind, here's what you must do.

If you want to work out, define or tone your Chest & Biceps more, then target these body parts on different days of the week. You work out 4 days a week, as follows:
  • Monday: Chest & Biceps
  • Tuesday: Back, Triceps & Abs
  • Wednesday: -Rest Day-
  • Thursday: Chest & Shoulders
  • Friday: Biceps, Triceps & Legs
  • Saturday: -Rest Day-
  • Sunday: -Rest Day-
Similarly, if you want to train the muscles in your Back more than other groups, then this is how you will train, again 4 days a week:
  • Monday: Back
  • Tuesday: Chest, Shoulders, Arms
  • Wednesday: -Rest Day-
  • Thursday: Back
  • Friday: -Rest Day-
  • Saturday: Legs
  • Sunday: -Rest Day-
Remember that, even though your emphasis remains on exercising your chosen body part, this weekly schedule is laid out in such a way that you train the rest of your body as well. That's the crux of a good bodybuilding workout schedule and the key to proportional muscle gains.

✪ VIDEO: How To Train All Body Parts Into Muscular Perfection >>
(Learn the art of professional body sculpting)

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