The Perfect Routine
By Team iForce Nutrition
The perfect routine, or training split depends on your current goals. As a bodybuilder, the goal is not always to “get big”. Right now I am working on shaping my body and building a little more development. I am recovering from a knee surgery, so I am only able to really focus on upper body for a few more weeks. I’ve lost some development in my chest, back and arms, so here’s what I designed:
Day 1- Back
The best exercise for building wide lats is a wide grip pull up. Use a spotter if you need it and force extra reps. Start with wide grip pull ups, followed by a row, another pull down, if you have guts, and finish with dead lifts. Another one of my favorites is a giant set consisting of pull ups, t-bar rows and finally, single arm dumbbell rows. With no rest between exercises and only 60 seconds rest between sets, it’s a great way to get your cardio in too!!
Day 2- Chest
Incline press, followed by 2-3 fly exercises. This allows you to squeeze the fibers and push as much blood in the pecs as possible to create that round and fan shaped look.
Day 3- Legs
Pre-exhaustion prone hamstring curls, straight leg dead lifts, press or squats, and iso-lateral presses is my general outline. Hamstrings are so important for overall leg size and shape, so hit them hard!
Day 4- Shoulders
Always begin with 4 sets of dumbbell lateral raises. This is a great warm up and works on shaping the round medial deltoid. Pick a press, another lateral raise followed by 2-3 rear delt exercises. Never neglect the rear delts, they give your shoulders that round-full look and improves posture that helps keep you standing tall.
Day 5- Arms
Try to superset biceps and triceps with no rest. The pump you receive is incredible. Also, work on the eccentric part of the exercise. For example, a bicep curl, the concentric contraction is the actual curl, the eccentric contraction is the lowering of the weight. Also, for full development, be sure to use a full range of motion.
Day 6- Abs, Core, Calves and Cardio
This is an easier day, but not to be overlooked. Abs should be done all the time. Many of us bodybuilders are guilty of doing abs during contest dieting only. Gains are made in the offseason, or better yet, the pre-season!
My split is designed so I can take a day off if I need it because of scheduling conflicts or feeling over trained. Don’t forget rest is just as important as training and dieting. Take a day off if you need it.
The most important part of designing a training split is consistency and flexibility. Make sure the plan is realistic for your goals and schedule.
For an overall lean look use the best fatburner on the market, DEXAPRINE™. Not only will it help fuel your workouts, but it will help you burn off any unwanted fat.
For questions, advice or suggestions email iFORCE athlete Amy Schmid at firstname.lastname@example.org