Montando um treino ABCD com TODOS os EXERCÍCIOS. Passo a Passo EXPLICADO!

Summary

This video provides a detailed guide on structuring an ABCD workout split, focusing on different muscle groups, particularly the shoulders. The presenter explains how to design a routine that isolates and emphasizes certain areas, offering advice on exercises for chest, back, legs, arms, and shoulders. For shoulder development, special attention is given to the anterior, lateral, and posterior deltoids, with the use of various exercises like dumbbell presses, lateral raises, and cable movements. The speaker stresses training to failure and adjusting volume based on muscle focus to maximize growth, especially for shoulders and arms.

Takeaways

• 😀 Focus on isolating muscle groups to improve specific areas, such as arms or shoulders, in your training routine.
• 😀 An ABCD workout split can help target different muscle groups, allowing for emphasis on particular areas like shoulders or arms.
• 😀 For shoulder development, high-volume exercises like lateral raises are crucial to achieve a fuller look, often requiring more sets.
• 😀 A well-structured training split allows you to combine exercises for specific muscle groups (e.g., chest and triceps or back and biceps).
• 😀 Always push to failure in your exercises, regardless of the number of repetitions, to maximize muscle growth.
• 😀 Using both free weights and machines is essential for well-rounded shoulder development, targeting different parts of the deltoids.
• 😀 Isolation exercises for shoulders and arms, such as front raises, lateral raises, and triceps pushdowns, are key to targeting these muscles effectively.
• 😀 A training day dedicated to arms (biceps and triceps) or shoulders can enhance their development by giving them focused attention.
• 😀 For legs, a comprehensive workout should include exercises like squats, lunges, and calf raises to hit all muscle groups.
• 😀 Tailor your training volume and exercise selection based on your goals: more sets for areas like lateral raises and trap development.
• 😀 The speaker recommends signing up for a free training event to learn more advanced techniques and continue improving your workout strategies.

Q & A

What is the main focus of the workout split discussed in the video?

The main focus is an ABCD workout split where muscle groups are isolated for targeted emphasis, particularly on shoulders and arms, with distinct days for each muscle group.

Why is it beneficial to isolate certain muscle groups like the arms or shoulders?

Isolating muscle groups allows for more focus and development, especially for weaker areas. This method can help improve muscle balance and overall strength in specific areas.

What type of exercises are recommended for the chest and triceps in this routine?

For the chest, exercises like flat or incline bench press and chest flys are recommended. For triceps, exercises like triceps pushdowns or skull crushers should be included.

How is the shoulder workout split to maximize development?

The shoulder workout includes three exercises for each part of the shoulder (anterior, lateral, and posterior), along with optional exercises for the trapezius to ensure complete shoulder development.

What is the importance of volume in shoulder exercises?

Shoulder exercises, particularly lateral raises, require higher volumes (around 9-10 sets) to effectively target and grow the deltoid muscles, contributing to a more defined and larger shoulder appearance.

What is the recommended set and rep range for most exercises in this workout?

Most exercises should be performed with 3 sets. However, for exercises targeting shoulders, a higher volume of 9-10 sets is suggested, particularly for lateral raises.

How should leg exercises be structured in this workout plan?

Leg exercises should include compound movements like squats and lunges, followed by isolation exercises for specific muscles like calf raises. Avoid exercises that may strain the knee, especially for women, such as the adductor machine.

What is the reasoning behind separating chest and shoulder exercises on the same day?

Chest exercises are performed first because they indirectly work the shoulders. After chest is completed, the focus shifts to shoulder exercises to ensure they are worked efficiently without overlap or fatigue from the chest workout.

What exercises are recommended for the back in this routine?

For the back, exercises such as rows (both high and low) and lat pulldowns are recommended. These movements target different areas of the back for a balanced development.

What specific exercises are suggested for working the posterior deltoids (rear shoulders)?

For the posterior deltoids, exercises like the reverse fly (either on a machine or with cables), or unilateral rear deltoid work with cables are suggested to ensure comprehensive shoulder development.