division according to the type of muscle fiber
General
Advanced
Machine strength
Plan Details
The division according to the type of muscle fiber routine by yari84 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
This workout is divided into three muscle groups. the first around the front shoulder and includes: chest, deltoids and triceps. the second are the legs, glutes and calves. Finally, the back, traps and biceps. each workout is designed based on the type of fibers that make up each muscle for each group. this division varies from individual to individual, and there are tests to understand your case. This routine is so subjective for my case. for example, for me,in  the first muscle group, I have a higher concentration of white fiber in the chest than in the deltoid. still less in the triceps. therefore the latter needs more slow contractions and more reps per set, with a short recovery time. So in the lower part , my quads get tired first than glutes and harmstring.. and so on
Routine detail
Mon
Chest, Deltoids, triceps
Est. 50 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 25 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 25 Reps
Cable Cross-Over
2 Sets x 25 Reps
Weighted Crunch
3 Sets
Tue
Legs&Calves
Est. 70 min
7 exercises
Smith Machine Squat
3 Sets x 10 Reps
Dumbbell Reverse Lunge
2 Sets x 16 Reps
Barbell Glute Bridge
2 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 25 Reps
Barbell Standing Calf Raise
5 Sets x 35 Reps
Dumbbell Seated Calf Raise
5 Sets x 25 Reps
Bodyweight Calf Raise
3 Sets
Wed
Back, Traps, biceps
Est. 69 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Barbell Pullover
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 25 Reps
Dumbbell Seated Bicep Curl
2 Sets x 25 Reps
Back Hyperextension
3 Sets x 25 Reps
Weighted Crunch
3 Sets
Thu
Chest, Deltoids, triceps
Est. 57 min
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
2 Sets x 15 Reps
Barbell Front Raise
2 Sets x 15 Reps
Barbell Tricep Extension (Supine)
2 Sets x 25 Reps
Cable One-Arm Tricep Extension
2 Sets x 25 Reps
Dumbbell Decline Fly
2 Sets x 25 Reps
Cable External Rotation
2 Sets x 25 Reps
Fri
Legs&Calves
Est. 74 min
8 exercises
Smith Machine Squat
3 Sets x 10 Reps
Dumbbell Reverse Lunge
2 Sets x 16 Reps
Barbell Glute Bridge
2 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 25 Reps
Barbell Standing Calf Raise
5 Sets x 35 Reps
Dumbbell Seated Calf Raise
5 Sets x 25 Reps
Bodyweight Calf Raise
3 Sets
Weighted Crunch
3 Sets
Sat
Back, Traps, biceps
Est. 72 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 15 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Smith Machine Upright Row
3 Sets x 20 Reps
Cable Reverse Fly
3 Sets x 25 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 25 Reps
Cable Seated Row
2 Sets x 25 Reps
Back Hyperextension
3 Sets x 25 Reps
