BODYBUILDING: PROPER MUSCLE TRAINING SEQUENCE

Today’s weight loss tip: When doing your weight training routine, instead of sitting between sets walk around for those 2 or 3 minutes. Keeping your heart rate higher will burn more calories and reduce fat. (The higher the heart rate the more calories you burn.)

Beginners should work the whole body three days a week, with at least one rest day between workouts.
(Every other day would be best)

UPPER BODY


Chest
arrow
Back
OR Back
arrow
Chest

arrow

Delts

Traps

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Biceps
arrow
Triceps
OR Triceps
arrow
Biceps

arrow

Forearms

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Lower Body


Glutes

arrow

Quadriceps
arrow
Hamstrings
OR Hamstrings
arrow
Quadriceps

arrow

Calves


Body Part Sample Exercise Prime Movers Synergist(s)
Upper Body Pull-down, rows middle,lower Traps and Lats, Biceps
Chest Supine, incline, and decline bench press Pectorals Triceps and Anterior Deltoid
(front shoulder)
Shoulders Military Press, Upright rows Deltoids Upper Trapezius Triceps

Weekly workout routine

Rule: If a muscle group is going to be called on to function as synergist, avoid working it as a prime mover first. If you work the lower or upper pecs before the middle pecs. The middle pecs would fatigue early. (Not getting the maximum, from the workout)

  

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