Muscle Net Tips: This fitness plan is suitable for intermediate, advanced and above fitness enthusiasts. After the arm muscles reach a certain level, exercises to improve arm separation can be performed.
Separation training schedule
Monday: Chest, Triceps (single movement), Abs
Tuesday: Back, biceps (single movement)
Wednesday: Thighs and calves
Thursday: Shoulder trapezius, abdominal muscles
Friday: Rest
Saturday: Biceps, Triceps
Sunday: Thighs and calves
Training Schedule
Biceps training plan
Group A: Strength training
Standing barbell curl or standing barbell curl
3 groups
6--6---8
Group B: Circumference training
Seated dumbbell alternating curls or incline alternating dumbbell curls
3 groups
8--8---10
Group C: Detailed Actions
Preacher Bench Curl or High Cable Curl
3 groups
10--10--12
Weeks 1-2: Choose one movement from each movement, and perform forced reps on the last two sets of each movement.
Weeks 3-4: Replace the movements in Group A and do the same reps and sets. Keep the same principles for Groups B and C, and do drop sets on the last set of each movement.
5--6 weeks: The movements of group A\C are the same as those of 1--2 weeks, but the movements of group B are used alternately.
Group A: Alternate between wide and narrow grips, 2 sets of each grip for a total of 4 sets.
Group B: Do both arms at the same time. When the movement is difficult, do the arms alternately.
Group C: Complete all the exercises on one arm, then switch to the other arm.
Weeks 7-8: Do the same movements of Groups A and B as in Weeks 1-2, do 3 groups of each, change the movements of Group C, and do the last two groups of each movement after the number of repetitions reaches failure. 2--3 training times for this part
Bicep training on back day
Cable Curls or Cable Curls
1--2 weeks: 10---12 times, rest for 30 seconds between groups, a total of 6---8 groups
3--4 weeks: 15 times, 6 groups for each arm, no rest between groups
5--6 weeks: 10---12 times. Immediately after doing cable curls, change the handle and do cable curls with the same weight. Rest for 2 minutes, then repeat 4 supersets. In the last set, reduce the two movements. 30% do drop set training
7--8 weeks: 15 reps of weight, adding a plate to each set and repeating as many reps as possible until failure
Triceps training plan
Group A: Strength training
Parallel bar dips or close-grip bench press
3 groups
6--6---8
Group B: Circumference training
Dumbbell arm extensions behind the head or supine arm extensions
3 groups
8--8--10
Group C: Detailed Actions
Bent-over tensioner or rope push-down
3 groups
10--10--12
1--2 weeks: Choose one action from each action, and do forced reps in the last two sets of each action
Weeks 3--4: Replace the movements in group A and do the same number of reps and sets, keep the same principles for groups B and C, and do drop sets in the last set of each movement
5--6 weeks: The movements of groups A\C are the same as those of weeks 1-2, but the movements of group B are used alternately and group A: do two sets of fast and slow speeds (use 3--5 during the rise and fall) seconds), a total of four groups, Group B: Use dumbbells to do single-arm training, Group C: Use a low hand grip
Weeks 7-8: Do the same movements of Groups A and B as in Weeks 1-2, do 3 groups of each, change the movements of Group C, and do the last two groups of each movement after the number of repetitions reaches failure. 2--3 training times for this part
Tricep training on chest training day
Rope push-down or single-arm underhand push-down or rope arm extension behind the head
1--2 weeks: Under the rope, 10---12 times, rest for 30 seconds between groups, a total of 6---8 groups
3--4 weeks: Attach a D-shaped handle to perform single-arm underhand push-downs, 15 times, 6 groups for each arm, no rest between groups
5--6 weeks: Rope arm flexion and extension behind the head, with a weight of 10---12 times. When exhausted, go to the high tension machine and do a set of rope push-downs with the same weight, rest for 2 minutes, and do four sets of super sets. Do drop sets in the last two movements of the last set
Weeks 7--8: Rope push-down, 15 reps of weight, adding a plate to each set and repeating as many times as possible until failure, a total of 6 sets
Leg training
Squat
Prone leg curl
3 groups
12---12---12
Romanian Deadlift
4 groups
12, 8, 8, 10
Smith Machine Front Squat
4 groups
12, 8, 8, 10
Use a wide stance once a week and a narrow stance once a week
Leg flexion and extension
3 groups
12, 12, 12
Down Squat
4 groups
12, 8, 8, 10
Squat plan
1---2 weeks
First time
45
10+10BW
1
1
50
10+10BW
4
1
Second time
45
10+10BW
1
1
50
10+10BW
4
1
3---4 weeks
First time
45
10+10BW
1
1
50
10+10BW
5
1
Second time
45
10+10BW
1
1
50
10+10BW
4
1
5---6 weeks
First time
45
10+10BW
1
1
50
10+10BW
5
1
55
10+10BW
1
1
Second time
45
10+10BW
1
1
50
10+10BW
5
1
55
10+10BW
1
1
7---8 weeks
First time
45
10+10BW
1
1
50
10+10BW
5
1
55
10+10BW
4
1
60
10+10BW
1
1
Second time
45
10+10BW
1
1
50
10+10BW
5
1
55
10+10BW
4
1
60
10+10BW
3
1
65
10+10BW
1
1
%Intensity = What percent of your 1RM
BW=body weight
A compound set consists of 10 regular barbell squats followed by 10 bodyweight barbell squats