my training split

Top Curator·04/06/2024

164

work in progress⏳ Be careful!⚠️ Every workout plan MUST be created with the synergy between you and your personal trainer, with the aim to create something that suits your goals and that makes the most of the peculiarities of your body :)) What I’m sharing in this Hypelist is the result of a long mix&match game I played during the past 5 years tryna find the perfect training routine for my body type & my levers. Here are some tips I learned overtime that might help you to improve your workouts ;D 1. Remember to ALWAYS warm up before training, it’s the key to prevent injuries, create the mind-muscle connection & enhance the effectiveness of every single exercise you do! I usually recreate the same movements I’m gonna perform during the workout using resistance bands or light dumbbells, & I do it very slowly, thinking about the target muscles of that specific day. 2. Always keep your core engaged, no matter what you are training: it stabilizes your body & it isolates the target muscles as well!

Pull day 1: Back & Biceps

Barbell scott bench curls

Biceps isolation - focus on biceps brachii, brachioradialis, brachialis

Low cable hammer grip bicep curl

Biceps - long head of the bicep, brachialis, brachioradiali

60° inclined bench bicep curl

Main focus on the biceps brachii

Alternating dumbbell bicep curl

Biceps brachii, brachialis and brachioradialis

Rope pulldown

Latissimus dorsi, pecs of the chest, triceps, deltoids, rhomboids, levator scapulae.

Dumbbell Row

Lower and Middle Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Deltoid, Posterior, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major, Sternal, Biceps Brachii

Pulley 90° with trazy bar

Posterior deltoid, small round, middle trapezium bundles and rhomboids

Lat pulldown

Latissimus dorsi, pectoralis major, rotator cuff, and biceps brachii

Leg day 1: Quads Focus

Seated adduction machine

adductor longus, adductor brevis, adductor magnus and gracilis

Seated Leg Curl

Isolation exercise with a complete focus on the hamstrings

Leg extensions

Isolation exercise with a complete focus on the quads

Smith machine reverse lunges

Quads, Hamstrings & Glutes. It secondarily engages calves & abs as well.

Incline Leg Press

Quads, hamstrings, and glutes, but it can also engage the calves and lower back muscles

Smith Machine Squat

Quads, glutes, quadriceps, hip adductors, lower back muscles. It also targets hamstrings, spinal erectors, calves, abdominal muscles.

Push day: Shoulders, Chest & Triceps

Assisted dips

Till failure 💀 for triceps, chest, and shoulders. They also engage the core, back, and rotator cuff muscles.

Rope push-down

Lateral, medial and long head of the triceps

Bench dumbbell french press

long head of the triceps

Rope at cable - frontal raises

Anterior part of the deltoid muscle

Seated dumbbells lateral raises

Lateral & front deltoids, upper trapezius & rotator cuffs

Pectoral fly

Isolation exercise: pectoralis major, pectoralis minor, deltoids, triceps, and biceps

Vertical chest press

Top of the pectoral chest muscles, clavicular head of the pectoral muscles, anterior deltoids & triceps.

Bench press machine

Pectoralis major, anterior deltoid, triceps brachii, biceps brachii, serratus anterior.

Dumbbell shoulder press

deltoids, triceps, trapezius & pectoral muscles

Leg day 2: Hamstrings Focus

Standing smith machine calf raises

Calves, quads, glutes & hamstrings

Bent-over cable kickbacks

Gluteus maximus, medius, and minimus, secondarily it targets hamstrings & calves

Frog kicks (smith machine)

primarily work the glutes, but also target the hamstrings, lower back, core, and abductor muscles. They can help improve hip extension, flexibility, coordination, and lower body strength.

Dumbbell Bulgarian Split Squat GLUTE FOCUS

Glutes, quads, hamstrings, adductors & calves.

Romanian deadlifts (barbell or dumbbells)

Lower back, glutes, hamstrings, and calves. Secondary muscles strengthened by RDLs include core muscles, adductors (inner thigh muscles), traps, and posterior deltoids