Extreme routine definition

Muscle definition routine six days

This muscle definition training is designed for individuals who have completed a routine increase in muscle mass or swelling and have some excess fat they would like to lose. Combine weight training with 3 days of cardio, and one day off. The choice is yours cardio, whatever works for you.
This routine will be successful if you take proper diet and that diet is more important than training. Make sure you’re around a deficit of 500 calories per day. You can follow this routine for a couple of months.

Here the weights remain high, so we give reasons to the muscles to stay where you are while losing fat. That if the cardio is quite demanding, try to sleep at least 8 hours a day to avoid overloading the nervous system and get to overtraining.

Remember that a routine without a good diet will not help. The diet is almost 70% of the work. If you have a good diet to support the training will not help. Here are a few diets definition.
Monday – Chest and Triceps
Chest
Exercise Sets Reps
Dumbbell flat chest 4 8, 8, 6, 6
Incline Chest Bar April 8, 8, 6, 6
Cable Crossovers April 8
Triceps
Exercises Sets Reps
Bench press close grip March 8
Lying Triceps Extensions 3 August
Cable Triceps Pulldown March 8
Routine Notes
Each week change Dumbbell Chest to Chest Plano Plano with Barra, as done with Inclined Chest
Tuesday – Abs & Cardio
Training
20 min Abs Training, followed by 1 hour of low intensity cardiovascular exercise or 45 minutes of high impact cardio
Wednesday – Back and Biceps
Back
Exercises Sets Reps
Wide grip pull 4 8 (slow)
Close Grip Pull Down to April 8, 8, 6, 6
Cable Remo April 8
Biceps
Exercises Sets Reps
Biceps Barbell 3 8, 8, 6
Dumbbell Biceps on incline bench March 8
Dumbbell Preacher March 8
Routine Notes:
Pull-Down with close grip but can do 8 reps, complete with slow negative reps. If you can not do pullups, replace the exercise with Pull Down Front Heavy.
Thursday – Abs & Cardio
Training
20 min Abs Training, followed by 1 hour of low intensity cardiovascular exercise or 45 minutes of high impact cardio
Friday – Legs and Shoulders
Legs
Exercise Sets Reps
Squats (Squat) 4 8
Stiff-legged deadlifts March 8
Used hamstring on March 8, 8, 6
Leg Extensions 3 8, 8, 6
Calves April 15, 12, 10, 8
Shoulders
Exercise Sets Reps
Military Press 4 8, 8, 6, 6
Dumbbell Lateral August 3
Back to Mancuera March 8
Routine Notes:
None.
Saturday – Abs & Cardio
Training
20 min Abs Training, followed by 1 hour of low intensity cardiovascular exercise or 45 minutes of high impact cardio

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