Training Till Muscle Fatigue
Shared By : JefitTeam VIP
Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 1732 / 27975

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Description

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 6 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 1 Chest and Back
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 15,12,10,8,6,6 6 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 15,12,10,8,6,6 6 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 15,12,10,8,6,6 6 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 15,12,10,8,6,6 6 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 15,12,10,8,6,6 6 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 15,12,10,8,6,6 6 Progress Chart

Back

One Arm Dumbbell Row One Arm Dumbbell Row 60 sec 15,12,10,8,6,6 6 Progress Chart
Day 2 Biceps, Triceps and Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 15,12,10,8,6,6 6 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 15,12,10,8,6,6 6 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 15,12,10,8,6,6 6 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 15,12,10,8,6,6 6 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 15,12,10,8,6,6 6 Progress Chart

Biceps

Alternate Hammer Curl Alternate Hammer Curl 60 sec 15,12,10,8,6,6 6 Progress Chart

Biceps

Cable Concentration Curl Cable Concentration Curl 60 sec 15,12,10,8,6,6 6 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 15,12,10,8,6,6 6 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 15,12,10,8,6,6 6 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 15,12,10,8,6,6 6 Progress Chart
Day 3 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 15,12,10,8,6,6 6 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 15,12,10,8,6,6 6 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 15,12,10,8,6,6 6 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 15,12,10,8,6,6 6 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 15,12,10,8,6,6 6 Progress Chart

Lower Legs

Standing Barbell Calf Raise Standing Barbell Calf Raise 60 sec 15,12,10,8,6,6 6 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 15,12,10,8,6,6 6 Progress Chart