Complete ABC Workout Sheet (Set + Reps)

Summary

This workout script provides a detailed, high-intensity training routine for back, biceps, and legs. It emphasizes a strategic mix of exercises with varying load ranges to stimulate muscle growth and maximize hypertrophy. The program includes compound and isolation exercises, such as the front pulley, machine rows, barbell curls, and leg presses, designed to target specific muscle groups effectively. The emphasis on proper form, posture, and load manipulation ensures safety and muscle development. This plan is aimed at intermediate to advanced gym-goers looking to improve their strength and physique through a scientific approach to training.

Takeaways

• 😀 Prioritize compound movements for major muscle groups (e.g., back, chest, legs) to maximize hypertrophy and strength development.
• 😀 Alternate between higher and lower rep ranges (e.g., 6-12 reps for strength, 15-20 reps for endurance) to provide diverse muscle stimuli and accelerate muscle growth.
• 😀 Close to failure training is critical for muscle activation and hypertrophy. Aim for reps that challenge your muscles toward the end of each set.
• 😀 Use machines for safer, more controlled movements when working with heavy loads, especially for exercises like the bench press, triceps pulley, and abdominal crunches.
• 😀 For balanced back development, target the upper, middle, and lower back with different exercises like front pulley, machine row, and incline bench high row.
• 😀 Maintain proper form throughout all exercises, especially with machines and free weights, to avoid injury and ensure optimal muscle activation.
• 😀 Include posterior shoulder and hamstring exercises (e.g., reverse crucifix, leg flexor machine) to ensure a well-rounded training regimen and prevent muscle imbalances.
• 😀 Increase load gradually as you progress through warm-up sets to ensure your muscles are adequately prepared for high-intensity work.
• 😀 Include accessory exercises like triceps pulley and lateral raises to target smaller muscles (e.g., triceps, delts) for overall physique improvement.
• 😀 Utilize higher rep ranges (15-20) for calf raises and leg extensions to build endurance and promote muscle growth in the lower body.
• 😀 Training with both free weights and machines allows you to target muscles from different angles, providing comprehensive muscle engagement for maximal gains.

Q & A

What is the focus of 'Training A' and how does it target the back and biceps?

'Training A' is designed to target the back, hamstrings, and biceps. It emphasizes exercises that engage different parts of the back—upper, lower, and middle—along with posterior deltoids and biceps. Exercises like the front pulley, closed machine row, and reverse crucifix machine work to build overall back width, strength, and muscle mass, while biceps exercises like barbell curls and Scott curls help develop the arms.

How do the rep ranges and set recommendations contribute to hypertrophy in this workout?

The rep ranges and set recommendations are designed to push muscles to failure, maximizing hypertrophy. Exercises typically fall within a rep range of 6-15, which is optimal for muscle growth. Higher rep ranges (e.g., 15-20) are used for exercises targeting smaller muscles like the calves or hamstrings, while heavier sets (e.g., 6-10 reps) focus on building strength and muscle mass.

What is the significance of including both 'high load' and 'lower load' exercises in the routine?

The combination of high-load (lower rep) and lower-load (higher rep) exercises helps to stimulate muscle fibers in different ways. High-load sets build strength and muscle density, while lower-load sets create more time under tension and metabolic stress, leading to better muscle endurance and hypertrophy. This variation promotes balanced muscle development and prevents plateauing.

Why is the 'reverse crucifix machine' exercise recommended for the posterior deltoid?

The reverse crucifix machine targets the posterior deltoid by allowing you to perform a movement that isolates the rear shoulder muscles without straining the rest of the body. It helps to build shoulder width and strength. The machine ensures proper form by limiting body movement and providing controlled resistance, making it safer and more effective than free-weight alternatives.

What makes the Scott Curl machine a preferred choice for biceps training?

The Scott Curl machine is preferred because it provides a consistent force vector that targets the biceps throughout the entire range of motion. Unlike free weights, where the resistance decreases at the top of the movement, the Scott Curl machine applies constant tension, making it ideal for maximal biceps engagement and muscle growth.

How does training the lower back contribute to overall muscle development in this program?

Training the lower back helps improve posture, spinal stability, and overall strength, which supports the effective execution of other compound lifts like squats and deadlifts. Exercises like the Roman bench and machine rows strengthen the lumbar spine, balancing out the muscles of the posterior chain, which includes the hamstrings and glutes.

What is the purpose of including both leg press and squat variations in 'Training B'?

The leg press and squat variations complement each other by targeting different parts of the legs. The squat is a compound exercise that engages multiple muscle groups, including the glutes, hamstrings, and quads. The leg press, on the other hand, isolates the quads more, allowing for a higher load to be used safely. This combination maximizes leg strength and hypertrophy.

Why are higher rep ranges (15-20) recommended for calf raises and hamstring exercises?

Higher rep ranges (15-20) are recommended for calf raises and hamstring exercises because these muscles tend to respond better to higher repetitions. The calves and hamstrings are endurance-oriented muscles that benefit from increased time under tension and metabolic stress, which is achieved with higher rep ranges. This strategy helps to build both muscle size and endurance.

How does the program structure support the development of a balanced physique?

The program is structured to ensure all major muscle groups are targeted in a balanced way. It includes exercises for the back, chest, shoulders, legs, biceps, triceps, and abdominals. The workout includes a mix of compound and isolation movements, utilizing both heavy lifting and higher-rep endurance exercises, which leads to well-rounded muscle development, strength, and aesthetic balance.

What are the key benefits of using machine exercises (e.g., machine bench press, machine crucifix) in this program?

Machine exercises offer several benefits, including increased safety and better control over the movement. They help ensure proper form, reducing the risk of injury, especially when lifting heavy weights. Machines also allow for constant tension on the target muscle, which is important for hypertrophy. For beginners or when focusing on specific muscles, machines can be more effective than free weights.