4-DAY WORKOUT FOR GAINS IN WEAK AREAS

HOW IT WORKS Workout

A basic training program has been prescribed for every body part. To emphasize some muscles over others, simply plug in the appropriate Workout 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.

DIRECTIONS

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.

Read the complete article at Muscleandfitness.com

Also Read: 13 Exercises That Can Fight Fatigue, According to Fitness Professionals

Note that the arms and calves don’t need replacement exercises; they’re simply trained more often or with more volume.ALTERNATE EXERECISESUpper-Chest EmphasisIncline dumbbell flye with palms-down gripIncline cable flye with palms-down gripLow-incline bench press (incline the bench only slightly)Stretch pushup with feet elevatedShoulders and Side-delt EmphasisLateral raise with partial range of motion: Use heavy dumbbells and swing the weights only a few inches away from your sides.Over and Back Press: Press a bar overhead but don’t lock out your elbows. Lower it behind your neck, then press up.Calf EmphasisPerform this exercise last on leg day and in the arms, abs, and calves workout.Tibialis RaiseSets: 3Reps: 25Rest: 2 min.Stand on a block or step with your toes hanging over the edge.