Muscle groups by training days for men. Which muscles should you train together? Basic principles of a proper training program

Maintaining a training program is one of the most important aspects necessary to achieve the desired result. Very often, people have difficulty creating a training program and many questions arise. How to properly create a training program? What exercises to use? How to combine muscle groups? You will find answers to these and other questions in this article.

Why is it important to create a proper training program?

Often, when a person comes to the gym, he sets himself the goal of gaining an athletic physique and developing the functional abilities of his body. To achieve this goal, three components are needed: training, proper and balanced nutrition, and rest. Training is the most important component, which is the basis, and the final result will depend on how correctly you train, how well your program is written. That is why it is necessary to understand all the issues and aspects of the training so that the final goal comes closer and closer every day.

Basic principles of a proper training program

When you come to the gym, the question arises, how many days to train? Many people think that the more time they spend in the gym, the faster they will get into the shape they want. As practice shows, such a statement is incorrect. By exposing muscles to frequent and long-term stress, they will not be able to fully recover, and instead of anabolism (building new muscle tissue), the opposite process of catabolism will begin. Therefore, the most effective is a three-day split.

At the beginning of every training program there should be a warm-up. Warm-up should take 5-10 minutes and warm up all muscle groups, joints and ligaments. It’s good to do some cardio exercise at the beginning of your workout, in the form of running, step, or exercise bikes. This will allow the body to enter the training process by preparing the circulatory and respiratory systems. After cardio exercise, you need to do a light warm-up. It should be noted that each new exercise, especially basic ones, must be started with a warm-up weight; often an empty bar will suffice.

This practice allows the body to remember the mechanics of performing the exercise and will prevent the possibility of injury by warming up the muscles and joints that work during the exercise.

Rules for combining muscle groups in one workout

There is no clear answer to almost all questions in bodybuilding, and the opinions of professionals vary dramatically. This is due to the fact that the human body is unique and reacts differently to the same factors. Therefore, which muscle groups to train in one day, you often need to decide for yourself using the “trial and error” method. But, nevertheless, there are certain standards that must be adhered to at the initial stage, and they are, to a greater extent, the most effective.

Taking a three-day split as a basis, it is necessary to divide the main muscle groups into three groups, which include: legs, back, chest. And three so-called small groups: biceps, triceps, shoulders. The next step is to combine the large and small muscle groups on the same day. There are two approaches here:

• On the same day, antagonist muscles are trained (muscles that work opposite each other, for example, biceps-triceps, chest-back, hamstrings-quadriceps). Proponents of this approach believe that each muscle requires a point load, and when it plays the role of a stabilizer when performing an exercise on another muscle, it receives a less effective load;
• On the same day, synergistic muscles are trained (muscles that work simultaneously and in the same direction when performing an exercise, for example, chest, triceps, back, biceps). Proponents of this approach believe that when receiving an indirect load, the muscle is already pre-tired and only a final exercise on it is necessary to bring it to failure.

These two approaches are effectively used in training practice, and you can only find out which one is right for you by trying them on yourself. According to these approaches, training can be divided into two types:

• Training with antagonists. The first day is back-triceps, the second day is chest-biceps, the third day is legs-shoulders. Based on this, it turns out that the basis should be done on isolating exercises in simulators, because in basic exercises, one way or another, other muscles are included. This approach is suitable for professionals who can specifically train for a specific muscle group that requires sharpening their form, etc. Beginners will gain very little from this practice, so training with synergists is an excellent option for them.
• Training with synergists. The first day is back biceps, the second day is chest-triceps, the third day is legs-shoulders. Between the back and leg day, a special break is taken, because when performing such a basic exercise as a deadlift, the hamstring biceps works very well, which will not have time to recover during the day and will interfere with effective leg training. When performing exercises on basic muscle groups, small ones work, which receive a very good load.

When creating a training program, you should take into account muscle recovery time, especially if you use natural training, without the use of doping. So large muscle groups, such as legs, chest, back, are completely restored in 5-7 days, and small muscles can recover in 1-3 days. This is why it is not recommended to train major muscle groups more than once a week. The number of exercises for a large muscle group is 2-3, for a small muscle group 1-2. Abdominal muscles can be added to any of the training days.

The most effective exercises for each muscle group

Each muscle group has a list of exercises that bring maximum effect. I propose to consider a list of the most effective exercises for each muscle group that you can use in your training program:

1. Back. Deadlifts, pull-ups on the horizontal bar, barbell rows with different grips, T-bar rows, upper and lower block rows with different handles, hyperextension;
2. Breast. Barbell press at different angles, dumbbell press at different angles, dumbbell flyes at different angles, crossover, butterfly machine, machine presses;
3. Legs. Squats with a barbell with different leg positions, leg presses, leg extensions and curls in the machine, lunges with a barbell or dumbbells, various calf raises;
4. Shoulders. Barbell overhead press, barbell chest press, dumbbell swings at different angles, barbell rows to the chin;
5. Biceps. Barbell curls for biceps, dumbbell curls not biceps, hammer;
6. Triceps. Close grip press, French press, cable extensions, rope;
7. Abdominal muscles. Twisting at different angles, leg lifts;
8. Trapeze. Shrugs with barbells, dumbbells, plates.

The most popular exercises for each muscle group are described above, from which you need to choose from 1 to 3 that are most effective for you.

Features of building workouts for weight gain and weight loss

Training programs for gaining weight and losing weight are radically different from each other. If you are pursuing the goal of gaining weight, then you need to build a training program based on basic exercises with heavy weights. The best exercises for gaining mass are considered to be: deadlifts, squats and bench presses; it is recommended to perform them on different days. The number of approaches and repetitions should be minimal, while the weight of the projectile should be maximum. The most effective principles are using 3 sets of 8 repetitions, or 5 sets of 5 repetitions. In this case, the training should last no more than an hour including warm-up.

As for training for weight loss, it’s the other way around. First of all, intensity is needed, the use of supersets, dropsets, etc. The muscles must be in use for a long time, so a lot of repeated training is used from 15 to 30 repetitions. In addition, you need to add cardio exercise in the form of running, step classes, and exercise bikes, which can be used both before and after the start of strength training. The training time increases and is approximately one and a half hours.

Changing the training program during training

Having compiled a program for yourself, taking into account everything written above, one way or another, it will need to be edited and changed. This is due to two factors. Firstly, the body gets used to the load and over a long period of time will cease to adequately respond to the same load. Secondly, often during training people realize that this or that exercise is not suitable for them. For example, they do not feel the muscle that the exercise is aimed at, or performing it causes discomfort and the risk of injury. Therefore, you need to experiment and find the exercises that you think are most effective for you.

How to understand that the program is compiled correctly?

First of all, the answer to this question should be progress in the form of an increase in body weight, or an increase in strength indicators. But nevertheless, it should be noted that nutrition and rest play an important role, the absence of which completely neutralizes the effect of even the most well-chosen training program.

It is worth understanding that in order to achieve the goal, it is necessary to follow a sports regime, which consists of three components: the training process, nutrition, and rest. Muscles grow during rest, with the help of nutrients received during meals, which become building material for muscle tissue destroyed during training.

Find out which muscle groups are best combined during training to achieve maximum effect in muscle growth.

The content of the article:

Many novice athletes are not satisfied with the results obtained in training. By the way, it is the low rate of progress or its complete absence that pushes a person to use sports pharmacology. If in professional sports you cannot do without this, then at the amateur level it is very possible, because the priority should be health, not muscle size.

However, we digress, and today’s article will answer the popular question, which muscles should be trained together and first of all? There are many options for conducting classes and it all depends on your priorities, goals, training experience, etc. Now we will look at the most popular options for combining muscle group training. Let's start with the simplest and end with a complex system that is suitable for those who plan to achieve high results and possibly take part in competitions.

Which muscles should you train together?

As your level of training increases, it will become clear that it is necessary to increase the intensity of training and introduce additional exercises into the training program. Now we will talk about possible and most popular combinations in training muscle groups. We recommend that you start with the simplest and gradually move forward.

Fullbody

This type of combination involves training all the muscles of the body in each lesson. This system should be used by beginner athletes, performing two or three sets of each movement. Do not be alarmed by the relatively low intensity of such activities. If you have not exercised before, your body needs time to adapt to new living conditions. If you follow all the principles of bodybuilding, then at the first stage the fullbody will be an excellent choice, and you will progress quite quickly.

At first, your main task will be to teach the body to rationally use its own capabilities. Let us also remind you that you should devote the first month of training to mastering the technical nuances of performing basic exercises. You should not immediately progress the working weight, because if the technique of performing the movements is disrupted, they will not be effective.

Classes should be carried out three times a week, giving the body about 48 hours to recover. Another reason for the low intensity of training at the initial stage of the lesson is the ability to minimize pain in the muscles after completion of the workout. Choose one basic exercise for each muscle group and perform it in two or three sets. The number of repetitions in each approach should be from 10 to 12.

Top bottom

This system is also called a two-day split. We recommend switching to it after a fullbody. The essence of the system is simple - the body is divided into top and bottom. After that, in one lesson you work the muscles of the upper body, and in the second you pump your legs. Each group will have to perform two movements. Moreover, during the week you can train for five days. Perform three sets of each exercise, and the number of repetitions can be as follows:

• For weight gain - from 10 to 12.
• To increase strength parameters - from 6 to 8.

Three day split

This training system will be your next step towards creating an attractive body. Each muscle group will be pumped three times during the week. The simplest division of the body into groups is the following principle:

• Pulling muscles.
• Pushing muscles.
• Legs.

As a result, you will have to alternate training the following muscles each session:

• Shoulders, chest and triceps.
• Legs.
• Biceps and back.

The number of repetitions is similar to the previous scheme, and the number of sets in each leg exercise should be increased to four.

Four day split

This is already a fairly serious training system, which involves a significant increase in the intensity of training. By doing a four-day split over the course of a week, each muscle group will have about 72 hours to recover. The training schedule might look like this:

• 1st day- biceps and back.
• 2nd day- triceps and chest.
• 3rd day- rest.
• 4th day- legs.
• 5th day- shoulders.
• 6th and 7th days- rest.

We recommend choosing three or four movements for each group, and to pump up your legs you should do five. The number of sets is three or four, and repetitions are 6–15.

Five day split

This system will be an excellent choice for experienced athletes who can be called gym fans. It is very similar to the previous split, it’s just that the body is divided into five groups rather than four. You can alternate training throughout the week in the following order: back, chest, legs, shoulders, triceps together with biceps. The remaining two days are for rest. You may have noticed that in none of the systems did we mention the abs and calf muscles. This is because small muscles recover quickly and you can work on them every other day.

Which muscles should you train first?

Today’s topic, which muscles need to be trained together and first of all, we decided to divide into two parts. You already know the principles of creating splits. By and large, the body needs to be pumped harmoniously. However, depending on gender, people try to give preference to one or another muscle group. It is quite obvious that girls pay special attention to their legs and especially their buttocks. For guys, the chest, arms and abs are more important. The rules for training these muscles will now be discussed.

Buttocks

Today, many blue-collar jobs involve sedentary work. This has an extremely negative effect on the condition of the buttock muscles. Moreover, this statement is true not only for women, but also for men. Another thing is that during training girls pay much more attention to working on this part of the body. Guys, in principle, just need to train their legs. But for girls who want to have firm buttocks with an appetizing shape, the following information will be very useful.

An excellent solution for you would be to combine hyperextension and lunges into one series. Lunges can be considered one of the best movements for the muscles of the buttocks. This is due not only to their active work, but also to high-quality stretching. The quadriceps and hamstrings are worked at the same time. Hyperextension, in turn, allows you to provide an isolated load specifically on the buttocks.

Girls should start training their buttocks by doing deep squats or leg presses in the Hackenschmidt machine. Do two or three sets of 8–10 repetitions. After this comes the turn of the superset:

1. Lunges- two or three sets with 8–10 repetitions each.
2. Hyperextension- 2–3 sets with 8–10 repetitions each.

Let us remind you that a superset involves performing two movements without a pause between them.

Breast

Do not assume that pectoral muscles are important only for men. Girls should also pay attention to this group, because it allows you to raise your bust and make it more elastic. The chest muscles can be divided into three sections: middle, upper and lower. It is generally accepted that it is most difficult to properly pump the upper section.

The first will include the following movements:

1. Dumbbell presses (barbells) on an incline bench (the angle is directed upward) - two or three sets with 1012 repetitions each.
2. Raising and closing hands in a crossover- two sets of 10 repetitions each.

The second superset looks like this:

1. Incline Dumbbell Flyes- one or two sets of 8–10 repetitions.
2. Incline Dumbbell Presses, Reverse Incline- one set with 8–10 repetitions each.

Abdominal muscles

The abs are part of the core muscle group, which is responsible for stabilizing the body. Many athletes are confident that the more actively they pump up their abs, the faster the long-awaited six-pack will appear. But you must remember that the abs will look beautiful only if there is a minimum amount of fat deposits in the abdominal area. This suggests that you need to pay close attention to your nutrition program as well as your workouts.

For abdominal muscle training to produce results, we recommend using a few simple tips:

1. In each set you need to perform from 15 to 20 repetitions and no more.
2. It is necessary to progress the load using weights for this.
3. Work on a muscle group once or twice a week, because the muscles need time to recover.
4. Work your lower abs first.

The last point requires clarification. As you probably know, the abs are one muscle and, in principle, should not be divided into sections. Simply put, when performing any movement, the entire abs are worked. However, if you first perform, say, classic crunches, and then hanging leg raises, then the top of the abs will get tired earlier and the bottom will not receive enough load, we recommend doing the following:

1. Hanging Leg Raises- two or three sets of 10–15 repetitions each.
2. Classic crunches with similar intensity.

Hands

Another muscle group that is important not only for men, but also for women. If everything is clear with the guys, then by pumping up their arms, girls will be able to eliminate sagging skin. Despite some differences in physiology that exist between the sexes, the principles of training remain unchanged.

In this regard, I would like to once again remind dear ladies that you should not be afraid to pump your arms. This is simply impossible due to the minimal testosterone content in the female body. In addition, there are differences in the composition of muscle fibers.

More about which muscles need to be trained together and which ones first:

Combination muscle groups in training

The essence of the split system that is dominant in bodybuilding today is that one workout you can load 2 at most 3 muscles. But in what combination? Many experts believe that they are best combined with one workout one group with the small muscle assisting it. For example, triceps and chest. Moreover, the load should mainly be placed on a large muscle group. If you start training with the assisting muscle, then its fatigue will negatively affect the performance of the main muscle group. It is also not advisable to train the back and chest muscles at the same time as two large muscle groups.

Where is the truth?

Numerous experiments involving security forces have revealed that it turns out back and chest can be trained together, only the chest should be loaded first. As for the biceps and triceps, regardless of the order of training, they do not show a loss of strength. But deltas behave like chest muscles. That is, it turns out that deltoids and chest cannot be combined.

The order of working out muscle groups

The greatest amount of anabolic hormones are released during exercise with moderate weights, multiple sets of 10-12 repetitions, and a rest period of 1.5 minutes. We are talking about hormones such as testosterone, growth hormone and insulin-like growth factor-1. So, when training large bodies, a more significant synthesis of hormones occurs than during training, such as triceps or biceps, that is, small. What happens if you work on both at the same time? Will the effect from the former spread to the latter? It turns out that this is exactly what happens. This has been confirmed by numerous studies. For example, two groups of previously untrained men performed exercises: the first worked with biceps, the second - after training their legs with the same biceps. So, in the second group, a much greater release of anabolic hormones was detected.

Another well-known contralateral effect is that when training one side of the body, the second side, which is symmetrical, is also stimulated. That is, by training one arm you can slightly increase the mass and strength of the second. The reason is the stimulation of nerves that stimulate both sides of the body.

Popular among bodybuilders is the “pull-press” principle, in which on one day you train the triceps after the back, and on the other, the biceps after the chest. In any case, the largest muscle groups should be trained first. There are two reasons:

They need a lot of energy;

By loading them, we provide maximum anabolic steroids.

We break down the main muscle groups by day:

1 – chest;

3 – back

We then supplement their training with secondary muscles.

1 day. We perform basic chest exercises, while also using a secondary muscle – the triceps. Therefore, after loads on chest finishing triceps. The secondary muscle gets excellent workload and time to recover, because on other days neither the chest nor the triceps will be used and will undergo a full recovery, which is very important when gaining muscle mass.

Day 2. Legs and then shoulders.

Day 3. Back and biceps. The biceps helps as a flexor already in the first back exercise. After the back, we perform biceps training.

Another distribution scheme:

Workout 1. Pumping the legs, additionally loading the back columns and lower back. If you still have strength, load your biceps.

Workout 2. Load on the chest, triceps, anterior deltoids, abs. When pumping the chest, the triceps will be involved along with the front deltoids. Having pumped up the front deltoids, you just need to finish off the triceps. Press at the end.

Workout 3. Full back. It is impossible to pump up the upper back without involving the biceps.

Workout 4: Shoulders engage triceps. Don't forget about your abs, neck and trapezius.

Split example

Monday: chest, shoulders, triceps brachii;

Wednesday – back, biceps brachii, forearm;

Friday – thighs, buttocks, calf muscles

We pump up the press every workout:

on Mondays - top;

on Wednesdays – oblique abdominal muscles;

on Fridays – lower abdomen.

Conclusion

There is simply no single system. Much depends on the characteristics of each individual, and how long it takes to recover.

Reasons for the right combination muscle groups- two, 3-4 days to implement such training, and there is only one condition - visiting the training room at least 2-3 times a week, which will guarantee effective and competent training of all muscle groups.

Our body consists of many muscle groups. In the training process they are divided into main and auxiliary. The main ones are the chest, back, shoulders, legs, arms and abs. Each of them contains a large number of auxiliary muscles, which are included in the work along with the large muscles.

Professional bodybuilders can afford to devote one day to training one main group in order to work it out and achieve maximum proportionality in order to show themselves in all their glory in competitions. As you understand, pros train almost every day. For beginners or gym enthusiasts, daily training will not bring any benefit, since the body of an ordinary person will not have time to recover after training, which can lead to negative results. In addition, people who engage in bodybuilding at an amateur level have many everyday worries, such as work, study, etc. Because of this, a person is simply not able to fully devote himself to training. While the pros live from bodybuilding, this is their main income and because of this, athletes go to the gym as if they were going to work.

So you understand, professional bodybuilders resort to the use of pharmacological support in order to recover faster, improve anabolic processes in the body, etc. Therefore, they go to the gym every day, without harm to themselves.

In order to achieve the maximum effect from training, you need to divide the training of the main muscle groups into separate days. However, this raises the question - which muscles should be trained together and how to combine them? Today, the three-day split is the most common among beginners and experienced athletes. That is, you divide the training into three days, say Monday, Wednesday and Friday. This is an ideal option to build muscle mass as quickly as possible and completely restore the muscle. A little later, when you are more experienced, you can break the training into four days, dedicating one day, for example, to training your arms or shoulders. For more information on how to properly create a training program, see here.

There are several options, based on which you can understand which muscles to train together. Here is one of the most common examples today:

Example No. 1

This is a fairly widely used option, in which everything is quite simple and logical. Look, we take the main muscle groups and break them down into three days: day 1 – chest; day 2 – back; day 3 – legs. After that, we add smaller muscles that are directly involved in training the main muscle, with the exception of the leg and shoulder combination. For example, take the same chest workout, which is based on repelling exercises. That is, take the same bench press or dumbbell press and so on. All of them involve pushing (squeezing) weight away from the chest, and as we know, the triceps are responsible for this function in the arm muscles. So he takes direct part in chest training.

The same goes for the back and biceps. If in chest training, we push (squeeze) the weight away from ourselves, then in back training, we pull the weight towards ourselves, and, as you know, not only the back muscles are responsible for this movement, but also the biceps, which helps to pull the weight and increase the amplitude movements.

As for the third day of training, the shoulders are not involved in leg training, but this is the only day that can be allocated for high-quality pumping of the deltoids. As you know, the deltoids consist of the front, middle and rear beams; if you want to pump up your shoulders, you need to train them together, in one day.

Thus, by combining training in this way, we tire out the secondary muscles quite well beforehand, and then work them out efficiently.

Example No. 2

The second option is less common, however, also has its fans. Many believe that training the main muscle and the secondary one, which is directly involved in the movement, such as the chest and triceps, back and biceps, is at least stupid, since having first tired the secondary muscle (biceps or triceps), we will no longer be able to pump them properly . In principle, for some people this is quite relevant. Remember that everyone's body is different, and everyone may react differently to one or another type of training, so you can experiment and try both complexes to determine for yourself which one is right for you. In addition, the program still needs to be changed at least once every 1-2 months.

MUSCLE TRAININGANTAGONISTS

Many people believe that antagonist training is the most effective for building muscle mass, and this is true. Such training involves working out two antagonist muscles in one day. These are the muscles that are located parallel to each other, that is, back - chest, biceps - triceps, hamstrings - quadriceps. You can read more about training antagonist muscles here.

An example of such a training plan

Having trained according to this plan, I can say that this is a pretty good solution if you need to change the program, try something new. This complex is suitable for fairly experienced athletes, as it requires a lot of energy and strength to recover, but for a beginner it is better to train according to the first or second example.

Personally, I recommend training according to the plan presented below. He absorbed a little from the training of the antagonists and from the first standard plan. It can be used by experienced athletes with at least 1 year of experience.

Gym workout plan

FULL BODY WORKOUT

In this embodiment, you can combine all the muscles at the same time, only in a certain sequence. If you are a beginner athlete, you can use a workout that includes working all major muscle groups in one session. As you remember, at the beginning of the article we said that for beginning athletes the best option is to break the workout into splits, that is, train each major muscle group separately. As for a full-body workout, this is a fairly energy-intensive plan, but if you approach the process wisely, you can balance your activities.

Whole body training is needed in order to prepare a novice athlete, namely his muscles, for a further increase in loads, that is, to improve his overall physical fitness. The workout itself does not consist of twenty exercises, as you might think, it includes basic exercises, thanks to which we can pump up and use the main, secondary and various auxiliary muscle groups in the process. Training does not take much time if you train intensively, without half an hour of rest and hack work. You can find out more about full body training here

WHAT MUSCLES SHOULD BE WORKED TOGETHER?

The essence of the split system that is dominant in bodybuilding today is that one workout you can load 2 at most 3 muscles. But in what combination? Many experts believe that they are best combined with one workout one group with the small muscle assisting it. For example, triceps and chest. Moreover, the load should mainly be placed on a large muscle group. If you start training with the assisting muscle, then its fatigue will negatively affect the performance of the main muscle group. It is also not advisable to train the back and chest muscles at the same time as two large muscle groups.

Where is the truth?

Numerous experiments with the participation of security forces have revealed that it turns out that it is possible to train together, only the chest should be loaded first. As for the biceps and triceps, regardless of the order of training, they do not show a loss of strength. But deltas behave like . That is, it turns out that deltoids and chest cannot be combined.

The order of working out muscle groups

The greatest amount of anabolic hormones are released during exercise with moderate weights, multiple sets of 10-12 repetitions, and a rest period of 1.5 minutes. We are talking about hormones such as testosterone, growth hormone and insulin-like growth factor-1. So, when training large hormones, a more significant synthesis of hormones occurs than during training, such as, that is, small ones. What happens if you work on both at the same time? Will the effect from the former spread to the latter? It turns out that this is exactly what happens. This has been confirmed by numerous studies. For example, two groups of previously untrained men performed exercises: the first worked with biceps, the second - after training their legs with the same biceps. So, in the second group, a much greater release of anabolic hormones was detected.

Another well-known contralateral effect is that the side of the body that is symmetrical to it is also stimulated. That is, by training one arm you can slightly increase the mass and strength of the second. The reason is the stimulation of nerves that stimulate both sides of the body.

Popular among bodybuilders is the “pull-press” principle, in which on one day you train the triceps after the back, and on the other, the biceps after the chest. In any case, the largest muscle groups should be trained first. There are two reasons:

They need a lot of energy;

By loading them, we provide maximum anabolic steroids.

We break down the main muscle groups by day:

1 – chest;

3 – back

We then supplement their training with secondary muscles.

1 day. We perform basic chest exercises, while also using a secondary muscle – the triceps. Therefore, after loads on . The secondary muscle gets excellent workload and time to recover, because on other days neither the chest nor the triceps will be used and will undergo a full recovery, which is very important when gaining muscle mass.

Day 2. Legs and then shoulders.

Day 3. Back and biceps. The biceps helps as a flexor already in the first back exercise. After the back, we perform biceps training.

Another distribution scheme:

Workout 1. Pumping the legs, additionally loading the back columns and lower back. If you still have strength, load your biceps.

Workout 2. Load on the chest, triceps, anterior deltoids, abs. When pumping the chest, the triceps will be involved along with the front deltoids. Having pumped up the front deltoids, you just need to finish off the triceps. Press at the end.

Workout 3. Full back. It is impossible to pump up the upper back without involving the biceps.

Workout 4: Shoulders engage triceps. Don't forget about your abs, neck and trapezius.

Split example

Monday: chest, shoulders, triceps brachii;

Wednesday – back, biceps brachii, forearm;

Friday – thighs, buttocks, calf muscles

We pump up the press every workout:

on Mondays - top;

on Wednesdays – oblique abdominal muscles;

on Fridays – lower abdomen.

Conclusion

There is simply no single system. Much depends on the characteristics of each individual, and how long it takes to recover.

There are two reasons for a competent combination, there are 3-4 days to implement such training, and there is only one condition - visiting the training room at least 2-3 times a week, which will already be a guarantee of effective and competent training of all muscle groups.