Split training is the most popular method among trainers who want to improve their figure. Despite its common knowledge is usually badly performed and finds its use in the wrong people. Split training for sculpture is very demanding and involves one to two muscle parties in one session. Scheduled exercises are often very difficult in terms of technology, and the intensity sometimes exceeds many people. Discover split training for muscles definition!
.
Split training for muscles definition – main assumptions
Sculpture training plays an important role in the reduction cycle and should be characterized by specific rules. This will allow you to discover the muscles under the crust which is unnecessary fat tissue. Planning Split training for a sculpture should be
.
– set breaks between exercises and series from 30 to 60 seconds
.
– use the training method of the combined series, superseries and giant series
.
– include isolated in the exercise plan
.
– use cardio training during the training week
.
The above-mentioned information about SPLIT training is very general and therefore mistakes are made in its performance. The main principles of this method should therefore be mentioned
.
1. This is a form of training designed for advanced people
.
2. This is not a workout method to increase strength! It is to be used in strictly bodybuilding training.
.
3. One to two muscle groups should be practiced in one workout.
.
4. One muscle batch should be trained in 4-6 exercises, which should consist of 4 to 5 working series.
.
5. The range of repetitions should range from 15 to 6/5 movements performed without the assistance of a belayer.
.
6. In SPLIT training, the method of pyramidal load increase is often used (along with reducing the number of repetitions in a series of exercises, the load should increase).
.
Split training 3 days for muscles definition – example training plan
.
There is also a principle that is not mentioned above, and it is of great importance. Seeing the planned 3-day training, it’s hard to say that it is aimed at advanced people. In this type of training, 3 days are the days when bodybuilding training is performed. However, on the days free from bodybuilding training you should plan, for example, cardio training.
.
Warning! Split training 3 days for sculpture is designed for advanced and fully healthy people.
.
* The breaks should be adjusted individually according to the mentioned rules.
.
* Make a day off between each day of training
.
Week program
.
Day 1 leg exercises + barge exercises
.
Day 2 exercises on the muscles of the back + exercises for biceps
.
Day 3 chest exercises + triceps exercises + abdominal exercises
.
Day 1
.
Leg exercises
.
Super-Series
.
1. Leg extensions sitting on the device + Bending legs to the buttocks lying ahead or standing 4 * 20
.
2. A squat with a barbell on the neck 5 * 12-10-8-6 (weight progress)
.
Combined series
.
3. Entry to the boxes with dumbbells from the hands + Choked verbs (long steps) with a Bulgarian bag on the neck 4 * 12 legs per leg
.
Combined series
.
4. Pushing the weight on a horizontal crane + 4 * 15 sit-off
.
5. One-to-one abdomen with a dumbbell (dumbbell held on the side that performs the series) 4 * 20 repetitions per leg
.
shoulder exercises
.
1. Soldier squeezing 3 * 12-10-8 (weight progress)
.
2. Raising shoulders aside while sitting with 3 * 15 dumbbells
.
3. Pulling the upper lift cables towards the 3 * 20 head
.
Day 2
.
Exercises for the muscles of the back
.
1. Rowing with a barbell held by a tread in a torso of 4 * 15-12-10-8 (weight progress)
.
2. Pulling the upper lift stick to the chest 4 * 15
.
3. Pulling the “V” handles to the abdomen in the horizontal plane 4 * 12
.
4. Pulling the horizontal bars with the Hammer machine (narrow neutral grip) 4 * 12
.
5. Dead strings 4 * 15
.
Biceps exercises
.
Combined series
.
1. Bending of the forearms with a straight barbell standing under a cushion + Bending of the forearms with dumbbells with a neutral grip (“Hammer”) 4 * 12 (12 on each hand)
.
2. Bending of the forearms using lower-lift cables on the 4 * 12 prayer box
.
3. Bending of the forearms using the handles of two upper lifts (on the gate) 4 * 15
.
Day 3
.
Chest exercises
.
1. Squeezing the bar on the positive bench 4 * 15-12-10-8 (weight progress)
.
Combined series
.
2. Cap springs using two bottom pull handles lying on a horizontal bench + Pressing a dumbbell on a positive bench 4 * 15
.
3. Pressing the bar with a guillotine machine lying on a 4 * 10 horizontal bench (holding the final phase of the eccentric movement)
.
4. Pumps on the floor 4 * maximum number of repetitions
.
Triceps exercises
.
Combined series
.
1. Dips + Straightening of the forearms using the straight rod 4 * 12
.
2. Straightening the forearms using the lower lift cables, standing back to the 4 * 15 lift
.
3. Straightening of the forearm in the support with a horizontal bench, 4 * elbow, 15 repetitions per hand
1. Attracting the thighs to the abdomen in the hanging bar
.
2. Horizontal climbing (15 repetitions per leg with holding concentric motion)
.
3. Bending the trunk holding the cables of the upper lift with the head in the kneeling
.
4. Rising legs up to 100 degrees in the backrest
.
5. Classic abdominal tension – “crunches”
.
Split training 4 days for muscles definition – example training plan
.
Split training 4 days for muscles definition is the optimal version of this kind of method. It allows you to devote more time, and thus, more exercise / series to individual muscle parties. As in the case of the 3-day SPLIT, on the days free from bodybuilding training, forms of active rest or cardio training should be included.
.
Warning! The 4-day reduction training is for advanced and fully healthy people.
.
* The breaks should be adjusted individually according to the mentioned rules
.
* Make a day off between the 2nd and 3rd training day
.
Week program
.
Day 1 exercises for legs
.
Day 2 chest exercises + bicep exercises
.
Day 3 exercises for the muscles of the back + exercises for the stomach
.
Day 4 exercise on shoulders + triceps exercises
.
Day 1
.
Leg exercises
.
* Warm-up series – 100 cooled chords (50 per leg) * 2
.
Superseries
.
1. Leg extensions sitting on the device + Bending legs to the buttocks lying ahead or standing 4 * 20
.
2. A squat with a barbell on the neck 5 * 12-10-8-6 (weight progress)
.
Combined series
.
3. Entry to the boxes with dumbbells from the hands + Choked verbs (long steps) with a Bulgarian bag on the neck 4 * 12 legs per leg
.
Combined series
.
4. Pushing the weight on a horizontal crane + 4 * 15 sit-off
.
5. Toe-to-toe with a dumbbell (dumbbell held on the side that performs the series) 4 * 25 repetitions per leg
.
Day 2
.
Chest exercises
.
1. Squeezing the bar on the positive bench 4 * 15-12-10-8 (weight progress)
.
Combined series
.
2. Cap springs using two bottom pull handles lying on a horizontal bench + Pressing a dumbbell on a positive bench 4 * 15
.
3. Pressing the bar with a guillotine machine lying on a 4 * 10 horizontal bench (holding the final phase of the eccentric movement)
.
4. Pumps on the floor 4 * maximum number of repetitions
.
Biceps exercises
.
Combined series
.
1. Bending of the forearms with a straight barbell standing under a cushion + Bending of the forearms with dumbbells with a neutral grip (“Hammer”) 4 * 12 (12 on each hand)
.
2. Bending of the forearms using lower-lift cables on the 4 * 12 prayer box
.
3. Bending of the forearms using the handles of two upper lifts (on the gate) 4 * 15
.
Day 3
.
Exercises for the muscles of the back
.
1. Rowing with a barbell held by a tread in a torso of 4 * 15-12-10-8 (weight progress)
.
2. Pulling the upper lift stick to the chest 4 * 15
.
3. Pulling the “V” handles to the abdomen in the horizontal plane 4 * 12
.
4. Pulling the horizontal bars with the Hammer machine (narrow neutral grip) 4 * 12
.
5. Dead strings 4 * 15
.
Exercises for belly
.
Giant series – all 4 * 15
.
1. Attracting the thighs to the abdomen in the hanging bar
.
2. Horizontal climbing (15 repetitions per leg with holding concentric motion)
.
3. Bending the torso in holding the upper lift cables with the head in the kneeling
.
4. Rising legs up to 100 degrees in the backrest
.
5. Classic abdominal tensing of “bellies”
.
Day 4
.
Shoulder exercises
.
1. Soldier squeezing 4 * 12-10-8-6 (weight progress)
.
2. Raising shoulders aside while sitting with 4 * 15 dumbbells
.
3. Pulling the upper lift cables towards the 4 * 20 head
.
4. Raising shoulders to the side in a torso fall with two crossed 4 * 20 bottom lift handles
.
Triceps exercises
.
Combined series
.
1. Dips + Straightening of the forearms using the straight rod 4 * 12
.
2. Straightening the forearms using the lower lift cables, standing back to the 4 * 15 lift
.
3. Straightening of the forearm in the support with a horizontal bench, 4 * elbow, 15 repetitions per hand
.

Leave a Reply

Your email address will not be published. Required fields are marked *

%d bloggers like this: