Well every body builder after packing on some quality mass desires something. Can you guess what it would be? Yes, your guess is correct if you said muscle definition and tone. And if you desire the same, I have the perfect routine for you from my personal experience. I followed this as a 6 day split routine with 2 days on, 1 day off, 2 days on and 2 days off. And I prefer you follow the same too.

 

TIPS TO FOLLOW DURING YOUR WORKOUT:

 

1)       Use proper form on every exercise and your movements should be slow and controlled.

2)       Do partial repetitions.

3)       Stretch and flex between sets.

 

I want to briefly touch on these tips:

 

PARTIAL REPS

 

 When it comes to the detail of muscles, variety is a major issue. You want to be sure that you are hitting the muscles at every possible angle. Allow me to explain how to use one technique, partial reps, that has been shown to be highly effective in creating both shape and separation in my muscles. Here’s how to use them to your advantage:

 

Watch your muscles through the entire range of motion during different exercises. Make a mental note as to what angle of the exercise brings out the most cuts and pay particular attention as to where those cuts are brought out in the muscles. For instance, I wanted more inner biceps development. During preacher curls I would watch my inner biceps. I noticed that a little over a quarter of the way up, I could see a cut forming in my lower biceps. At the end of each set, I went back and performed 10 partial reps up to that point where the cut was clearly visible. Upon completing the partial reps, I held the dumbbell at that cut forming position for five ten seconds. The secret is to move in a slow controlled manner. You want to keep the muscles under as much stress as possible. Don’t fall victim to swinging the weight or doing them too fast.

 

WHY STRETCH AND FLEX?

 

If you aren’t currently flexing your muscles between sets, you may want to start. Flexing your worked muscles between sets will ultimately lead to:

1)       Better muscle control

2)       Separation and striations

3)       Muscle sharpness and detail.

 

As for stretching, it helps lengthen the muscles, which is important because the longer the muscle, the larger it will be when contracted. It also helps keep the muscles loose. If you had been doing supersets or trisets, you’ll know what I mean. For example, without stretching the biceps, your arms may get so tight that you won’t be able to fully contract them.

 

With that being said, let’s move along to the part you’ve all been waiting for… Are you ready?

 

No, beginners don’t say that you are ready because I am sorry that this program is not for you. This is for the millions of advanced body builders out there and when you become advanced you too can give it a try. So here’s it:

 

THE ROUTINE:

 

MONDAY: CHEST AND SHOULDER

 

Chest:

 

Smith machine decline bench press: 2 X 12 reps

Flat dumbbell bench press: 4 X 20 reps

Incline dumbbell flyes: 3 sets to failure.

 

Front/Side delts:

 

Seated dumbbell press: 1 X 25 reps

Standing Military Press: 1 set to failure

Seated side lateral raise: 1 set to failure

 

TUESDAY: QUADRICEPS AND HAMSTRINGS

 

Quadriceps (2 full rotations)

 

Leg press: 4 X 25 reps

Weighted sissy squat: 1 X 30 reps

Leg extension: 1 X 30 reps

 

Hamstrings:

 

Lying leg curls: 3 sets to failure

 

WEDNESDAY: OFF

 

THURSDAY: BACK, REAR DELTS AND TRAPS

 

Back:

 

Pull-ups: 3 X 12 reps

Dead lifts: 3 X 10 reps

One-arm dumbbell rows: 3 X 10 reps

Straight-arm pull down: 3 X 10 reps

 

Rear delts:

 

Seated bent over rear delt raise: 2 X 25 reps

 

Traps:

 

Barbell shrugs: 3 X 12 reps

Seated dumbbell shrugs: 3 X 12 reps

Upright rows: 3 X 12 reps

 

FRIDAY: ARMS AND CALVES

 

Biceps:

 

Standing dumbbell curls: 2 X 12 reps

One arm dumbbell preacher curls: 2 X 12 reps

Dumbbell drag curls: 1 X 20 reps

Incline hammer curls: 1 X 15 reps

 

Triceps:

 

Close-grip bench press: 1 X 25 reps

Triceps push down: 1 X 25 reps

Standing Bent-Over Two-Arm Dumbbell Triceps Extension: 1 X 25 reps

Bench dips: 1 set to failure

 

Calves:

 

Seated calf raise: 3 X 15 reps

Donkey calf raise: 3 X 15 reps

 

CONCLUSION:

 

I am sure, by following this routine; you will gain good muscle size, definition, and tone to match with that quality mass you have gained during your off season. I hope you will follow this routine and I would love to hear what gains you have made. If you have any doubts, feel free to mail me.

 

Wishing you good luck and looks,

 

Sallu.Sharon-The Massive.Sharon