Training To Muscle Fatigue

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is used to maximize your time and lifting in the gym so that you reach the point of muscle fatigue in the shortest amount of time

It is a 3 day split routine where you will perform the days in order, Day 1, 2 and 3 but during any days of the week. By performing the legs last in your routine, you will stimulate your growth hormones to enhance muscle growth and strength gains by training to muscle fatigue.

For each exercise you will perform 3-4 sets and as you increase in the amount of sets you perform, you will reduce the amount of repetitions. At the end of the set use the maximum amount of weight possible to complete the set and number of reps required for the exercise.

With this routine, in the beginning you be pumping the muscles with a lighter weight and higher rep count. As you continue with the amount of sets being performed you will lift heavier and harder to fill the muscles and reach fatigue.

When you perform this routine you will focus on form and isolation of the muscles, by isolating the muscles you will force the fatigue throughout the sets that are being performed. You want to make sure that you are in a position and not rapidly doing the workout so that you are isolating the muscle, this will stimulate muscle growth.

Day 2
Day 1
Day 3

Chest and Back 7 exercises, 59 mins

Dumbbell Bench Press	4x8,8,6,6 reps	rest: 60s
Dumbbell Incline Bench Press	4x8,8,6,6,8,6,6 reps	rest: 60s
Dumbbell Fly	4x8,8,6,6,8,6,6 reps	rest: 60s
Dumbbell Incline Fly	4x8,8,6,6,8,6,6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8,8,6,6 reps	rest: 60s
Barbell Bent-Over Row	4x8,8,6,6 reps	rest: 60s
Dumbbell One-Arm Row	4x8,8,6,6 reps	rest: 60s

Biceps, Triceps and Shoulders 8 exercises, 58 mins

Barbell Upright Row	3x8,6,6 reps	rest: 60s
Barbell Shrug	3x8,6,6 reps	rest: 60s
Barbell Shoulder Press	3x8,6,6 reps	rest: 60s
Barbell Curl	3x8,6,6 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12,10,8 reps	rest: 60s
Cable Seated Bicep Curl	3x15,12,10 reps	rest: 60s
Barbell Tricep Extension	3x15,12,10 reps	rest: 60s
Cable Shoulder Extension	3x15,12,10 reps	rest: 60s

Legs 7 exercises, 50 mins

Barbell Lunge	3x8,8,6,6 reps	rest: 60s
Machine Leg Press	4x8,8,6,6 reps	rest: 60s
Machine Leg Extension	3x8,8,6,6 reps	rest: 60s
Machine Seated Leg Curl	3x8,8,6,6 reps	rest: 60s
Calf Press On Leg Press	3x15,12,10 reps	rest: 60s
Barbell Standing Calf Raise	3x15,12,10 reps	rest: 60s
Machine Seated Calf Raise	3x15,12,10 reps	rest: 60s