With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
A basic training program has been prescribed for every body part. To emphasize some muscles over others, simply plug in the appropriate exercises that focus on the lacking area from the lists provided. The areas we’re offering targeted training for are the upper chest, lower lats, side delts, biceps, and calves—common weak points on guys that, when corrected, really make for a complete physique. Customize the workouts as you like, and get the body you want at last.
Perform the chest/shoulders and legs workouts on consecutive days, if possible. Then, rest a day, perform the back workout, rest another day, do the arm workout, and rest again before repeating the cycle.
Occasionally integrate an alternate move seen below. For example, if you want to target your upper chest, find the “Upper-chest Emphasis” exercise list and replace the dumbbell bench press with the incline dumbbell flye (or incline cable flye), the bench press with the incline bench press, and the wide-grip dip with the stretch pushup. Note that the arms and calves don’t need replacement exercises; they’re simply trained more often or with more volume.
Perform this exercise last on leg day and in the arms, abs, and calves workout.
Rest: 2 min.
Stand on a block or step with your toes hanging over the edge and rock your heels back, raising your toes as high as you can.
Choose two biceps exercises and perform three sets of each after your back training. Do this in addition to the arm workout day. Hold the top of each rep for one second while flexing, and take three seconds to lower the weight on each rep.
Don’t Forget: 10 is the percentage to reduce the weight on each set when doing 8–12 reps with 60 seconds’ rest.