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One Bodypart a Day Bodybuilding


The one muscle group per day workout routine

When training one body-part a day you should have come through the knowledge and awareness of intensity training. In a one major muscle group per day workout split, bodybuilding workouts are designed in such a way that only one muscle group is targeted in each bodybuilding workout.

This is a great way to train for very advanced bodybuilders who are significantly strong and can generate such a high level of intensity in each workout that training less frequently will allow for better results and recovery.

The routine listed below should only be used by those bodybuilders who have spent at least two years training using higher frequency splits such as the antagonistic muscles workout split. It allows the advanced bodybuilder to just concentrate on the body part at hand and work it from all possible angles.

At any advanced level, the goal is to not only build new muscle mass but also to correct any imbalances and achieve perfect symmetry (or harmony between body parts). It allows the muscle to better recover from the high volume and intensity required from this advanced level of training.

Monday - Quads

1. Squats Superset: Squat (medium stance) & Wide Stance Squats 4 sets of 10-12 reps (1 minute rest)
2. Lunges Superset: Lunges (pressing w/ toes) & Leg Press 4 sets of 10-12 reps (1 minute rest)
3. Leg Extensions Superset: Leg Extensions (performed w/ toes in) & Leg Extensions (performed w/ toes straight) 3 sets of 15-20 reps (1 minute rest)
4. Inner and Outer Thigh Machine Superset 3 sets of 15-25 reps (1 minute rest)

Tuesday - Chest

1.Incline Bench Press 5 sets of 10-12 reps (1 minute rest)
2. Chest Dips 4 sets of 10-12 reps (1 minute rest)
3. Incline Dumbbell Flyes 4 sets of 15-20 reps (1 minute rest)
4. Flat Dumbbell Bench Press 4 sets of 10-12 reps (1 minute rest)
5. Cable Crossovers 3 sets of 15-20 reps (30 second rest)

Wednesday - Back

1.Wide Grip Pull-ups to Front 5 sets of 10-12 reps (1 minute rest)
2. Reverse Close Grip Chins 4 sets of 10-12 reps (1 minute rest)
3. Neutral Grip Pull-ups 4 sets of 15-20 reps (1 minute rest)
4. One Arm Rows 4 sets of 10-12 reps (1 minute rest)
5. Stiff Arm Rope Pulldowns 3 sets of 15-20 reps (30 second rest)

Thursday - Shoulders

1. Lateral Raises 5 sets of 10-12 reps (1 minute rest)
2. Upright Rows & Shrugs Superset 4 sets of 10-12 reps (1 minute rest)
3. Bent Over Laterals 4 sets of 15-20 reps (1 minute rest)
4. Dumbbell Shoulder Press 4 sets of 10-12 reps (1 minute rest)
5. One Arm Cable Laterals 3 sets of 15-20 reps (30 second rest)

Friday - Hamstrings/Calves

1. Standing Leg Curl & Stiff Legged Dead-lifts Superset 4 sets of 10-12 reps (1 minute rest)
2. Lunges (pressing w/ heels) & Lying Leg Curls Superset 4 sets of 10-12 reps (1 minute rest)
3. Seated Leg Curls 4 sets of 15-20 reps (1 minute rest)
4. Calves Triset: Calf Raises on Leg Press Machine Toes Pointing In, Toes Pointing Straight, & Toes Pointing Out 4 sets of 15-20 reps (30 second rest)

Saturday - Arms

1.High Pulley Cable Curls (One Arm) & Reverse Cable Triceps Pushdowns (One Arm) Superset 4 sets of 10-12 reps (1 minute rest)
2. Dumbbell Curls, Lying E-Z Triceps Extensions, & Close Grip E-Z Bench Press Triset 4 sets of 10-12 reps (1 minute rest)
3. Rope Pushdowns, Incline Curls, & Incline Hammer Curls Triset 4 sets of 15-20 reps (1 minute rest)

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