Workout Routine for Muscle Definition

In this article, we will discuss the appropriate workout routine to achieve good muscle definition. Here, we will discuss a workout routine that can be used to achieve a good definition on your muscles. However, keep in mind that without a good diet, good muscle definition cannot be achieved. A balanced diet is a very important part of the program.

After stretching and warming up, you can start with the workout routine. The first exercise will be a basic exercise that will take place with repeats between 8 and 10 in order to maintain muscle mass or possibly increase them. The rest between sets in this exercise will be 1 minute.

The following analytical exercises are more synergistic, where supersets are used. The repetitions will be increased and rest will be lessened between sets. The rest between sets is only 30-45 seconds maximum.

You will need to train six days a week. If you feel very tired by the second or third week, you can rest a half day per week or better to just perform a 60 minutes cardio exercises.

Day 1: Back and Biceps

Back:
- Tug the front 3 x 20 and 5 x 8 to10
- Low pulley rowing 4 x 12-15
Superset:
- Rigid arms 4 x 15
- Remo in machine 4 x 15
- Hyperextensions 4 x max.

Biceps:
- Z Barbell Curl 2 x 20 and 4 x 8-10
Superset:
- Scott Curl 4 x 12-15
- Machine Curl or pulley 4 x 12-15
Cardio: 45 minutes

Day 2: Chest and triceps

Chest:
- Bench Press 3 x 20 and 5 × 8-10
- Press top dumbbells 4 x 12-15
Superset:
- Inclined openings 30 º 4 x 12-15
- Press on machine 4 x 15-12

Triceps:
- Z French Press 2 x 20 and 4 x 8-10

Superset:
- Triceps in machine 4 x 12-15
- Triceps pulley 4 x 12-15
Cardio: 45 minutes

Day 3: Legs, calves and abs
Legs:
- Squat 4 x 12-12
Triset:
- Press 4 x 10-12
- Extensions 2 x 20 and 4 x 12-15
- Femoral Curl 4 x 12-15

Twins:
- Seated Calf 4 x 15
- Twins or donkey press 4 x 15

Abdomen:
- Lower abdominals 4 x max.
- Abdominal upper 4 x max.
- Oblique 4 x max.

Day 4: Shoulders
Deltoid:
- Military Press 3 x 20 and 5 × 8-10

Triset:
- Dumbbell lateral raise 4 x 12-15
- Dumbbells 4 x 12-15
- Front raises 4 x 12-15

Trapeze:
- Shrinkage standing dumbbell 5 × 12-15

Cardio: 45 minutes

But you must know, this routine without a diet does not guarantee to deliver the effects desired.