Develop arm. That's what I thought when I put this training together from end to end. It is exactly for this reason that the biceps come before the chest.
Science tells us that the muscle you train first develops more, and what do people do most of the time? They train the chest and then the triceps, or the back and then the biceps. I saw that science says this, and I thought: "What if I want to develop my arm more?
" I'll do the arm exercise first, biceps and back. Biceps and back I don't think it works. The biceps are synergistic with back exercises , and then I thought, and a-ha, I know.
I'm going to reverse this mess. I added biceps and chest, because the biceps being weak won't influence the chest training at all. The chest will be fine, relaxed.
The synergist in this case is the triceps. We go, first, for the barbell curl on the low poly. "Lalá, why on the low pulley?
" Because I put it this way to give it some variety. You can do it with a bar, you can do it with a low pulley, do what you find most comfortable, what you enjoy most. The idea of this exercise is for you to place a higher load with lower repetitions.
The first way to stimulate hypertrophy that we have of the 3 is mechanical tension, and you will do 2, 3 sets there. Resting between sets, an average of 40 seconds to 1 minute, is enough for this exercise as it is a calmer exercise. - Rapadura is sweet, but not soft.
- Finishing this exercise, let's go to the curl again, only it's Scott and unilateral. The proposal to have the thread now, but Scott unilaterally, is to change the stimulus. You did the first one with your elbow at your side, your biceps are at a medium length, the fiber itself.
When you go for a Scott, you bring your elbow here, and that causes the biceps to shorten. So the exercise already changes. The fact that you do it unilaterally is also interesting to vary the stimulus from bilateral to unilateral.
I want you to do two, 3 sets. Here you can place the load a little lower, and work there with repetitions around 10, 12, and up to 15. An important point, only go to failure in the last series.
The last series is when you put it up to the Rambo stripe and go all the way to the stem. Both or the first, if you only do 2 sets, which is cool too, you'll be close to failure. When you see her, say hi and stop.
Rest between sets: as you are going to do it unilaterally, you will do one arm, and then the other. Take a 30 second rest, then go back to the first arm, and it works. 3rd exercise, let's now move on to the curl concentrated on the leg.
That sitting position where you put your elbow next to your knee, and here we have a variation of this muscle that is a little shorter. The interesting thing about this curl concentrated on the leg is also the fact that it is concentrated, you are more stable, the muscle works without interference from other movements, other muscles. That is, if you do it right, execute it flawlessly.
Here, I want you to do 2 to 3 sets but you can work with slightly higher repetitions. You can do about 15 repetitions. This will give you a slightly different stimulus for this muscle.
So, the 1st exercise you did with a higher load, you reduced it for the 2nd, in the 3rd the repetitions range from 15 to 20, for example. And here, as you are doing a greater number of repetitions, you can even do No Stop, that stop where you do one arm, do the other, until you finish. I want 3 series.
- I like this because it saves time. - Ends fast. I'm anxious, I don't have time to think about leaving.
Laziness. Now we're going to the chest. The fact that you completely change the muscle you are working, you were doing biceps, you are going to do chest now.
It's interesting to warm up your chest. Do the first exercise, 2 sets with a very low load to warm up your muscles, and you can even use the first exercise, which will be the dumbbell press. It will be on a straight bench, as if it were a bench press.
Some call it the dumbbell bench press. It brings characteristics of the bench press, how much load you can place there, and it brings comfort to your shoulder joint, which the bench press does not. In fact, people on the channel don't like the bench press, they've already taken it off their list.
Then, you will effectively start the 3 training series I'm talking about for the chest. It goes all the way in the 3rd series. Rest, this exercise is nice to give at least a minute and a half, it can take up to 2 minutes.
The cool thing about this straight dumbbell press is that it works your chest as a whole, this even works to keep your chest prepared for the next exercises, which is the case with the 30° dumbbell press, which is the 2nd on our list. See, we are now going to do an exercise for the upper part of the breast, that region that is difficult to develop, but when it develops, it has its special shine. Instead of placing the bench at 45°, which is common, you will place it lower, at 30°.
It's easy, put it at 45° and lower a hole, it will already be in the diagram. Why do we work at this 30° inclination? Recent studies show that this is the perfect inclination for you to better work the upper part of your chest and relieves the work of the front part of the shoulder.
You can work with a slightly lower load , this will provide you with higher repetitions, again around 10, 12 movements, and the rest, maintain that 1 and a half minutes. 3 sets are excellent. I have a doubt.
Why do you start with the rectum? Basically due to varying the training stimulus. When I start with the incline, I'm directing the work towards the upper part of the chest.
As this training is part of a Muscle 60D form, we vary the stimuli there. Inside, there are training sessions that we target the upper chest, and there are training sessions, which is the case with this one, that I target the volume of the chest. Look, in one you already work on the drawing, and in the other you work on the volume, but the drawing comes next.
In fact, if you want to know more about Muscle 60D, the link is below. You will have access to my team of nutritionists, personal trainers, and physiotherapists, all on your WhatsApp. And I'll even give you a personalized diet as a gift as soon as you sign up.
The link is below, come and be our student. Now, I'm going to put in an exercise that will work differently. We're going to a crucifix machine.
It's not free, free is no good. "Lalá, I don't have a crucifix machine. " Then do a crossover.
What is the proposal? You have a large range of movement, that is, you stretch a lot and shorten a lot. With this you take your muscles to maximum stretching and passive insufficiency, a point that science shows is very important for you to develop muscle.
Another point of maximum shortening, squeezes theta here, and you take it to active insufficiency now, which is another point where the muscle suffers a lot. The stimulus is interesting for him to grow. And I want you to do an even higher number of repetitions, generating around 15 to 20 repetitions, and isn't that for definition?
No, it's also for hypertrophy. Resting for 1 and a half minutes will be welcome, as you are doing a high number of repetitions, this will be demanding on your cardiopulmonary system. It's nice to give him more rest.
Now, let's start working with the anterior part of the shoulder. I'm going to ask you to do dumbbell presses, which will really work the front part of the shoulder and the clavicular part of the chest, that is, the upper part. It's a priority exercise for the anterior part of the shoulder, but it gives a little touch to the chest, which is welcome.
At this point, I want you to do this exercise with the bench slightly inclined, because this will bring you more comfort. "Ah Lalá, but this is almost like an incline dumbbell press. " Remember I said that if you were at 45°, you were already working your shoulders more than your chest?
We'll leave it here, you'll work your ass off. I want 3 series from you, you will come close to failure in the first 2, and to failure in the 3rd. Stay there between 8 and 10, 12 repetitions maximum, with an idea of the load you are going to put on.
One minute of rest is enough. Did you feel like it wasn't enough? 1 and a half minutes.
Now, I'm going to give you a stimulus for the lateral part of the shoulder. Why am I saying it's just a stimulus? Because it's just one exercise.
It's interesting to do this shoulder, especially the lateral part, with more volume during the week if you want to develop this region well. You will do lateral raises on the unilateral low pulley, and the fact that you do the low pulley means you have good tension in the initial part of the movement, something you don't have with free weight. The fact of doing it unilaterally brings a whole idea of awareness to developing this exercise.
Here, you can do 3 sets. How can you do 4, 5, 6 sets. What will determine this?
The training volume you have per week. If you already have another day where you train your shoulders, just do 3. "Lalá, I don't have any.
I'll just do this one with the chest. " Then you can place up to 6 series here. Thinking that you will repeat this at least once a week.
Rest between sets: you will use the same thing we did with Scott. You will do one arm, the other, and rest for 30 seconds. As the load increases, the repetitions naturally decrease.
And here, there's a sheet similar to this one but for triceps and back. These two workouts go together super well. Get this form here too, click there.
