If you want a more defined body, what should your workouts be like?

[silvioEU]

If you want a more defined body, what should your workouts be like?

[triceps-max]

I would be doing more super-sets.

[Kasper]

How do you think, 5 workouts a week is normal?

[Diesel]

How do you think, 5 workouts a week is normal?

it all depends on your recovery

[Christopher]

If you want a more defined body, what should your workouts be like?

More workout, more sleep, and diet.

[tom]

This is one of my workouts before contests:

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Summer Cutting Workout Routine 5 days/week.
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IMPORTANT: please use lighter weights than you usually do!

I wrote the program the way I did it however you can adjust it. You can adjust it from the start or after first two weeks. I will admit that while on gear it is easier to follow this workout since you recover easier and have more energy and power.

If you cant train 5 days week you can just replace your current exercises with those from here.


These exercises must be done during 1 month and only in super-sets.


Super-set: A superset is when two exercises are performed in a row without stopping.

Each super-set is performed in 2-3 sets at 10-12 reps for each exercises.

For example Bench Chest Press + Cable Seated Fly. You will do 10 reps on bench and then switch immediately to cable seated fly and do there 10 reps too. Adjust weight so last 3 reps be done hard.

----- DAY 1 -----
CHEST

Bench Chest Press + Cable Seated Fly

Incline Bench Chest Press + Incline Dumbbells Fly

Dumbbell Pullover + Weighted Chest Dip



----- DAY 2 -----
SHOULDERS

Arnold's Dumbbell Press + Staying Dumbbell lateral Raise

Level Military press + Barbell Upright Row

Dumbbell Front Raise + Lever Seated Rear Delt Row



----- DAY 3 -----
BACK

Pull-Ups + Cable Seated Rows

T Bar Row + Rear Pulldown

Lever Underhand PullDown + Barbell Shrug

Lever Narrow Grip Seated Row (plate loaded) + Lever Shrug


----- DAY 4 -----
BICEPS

Standing Dumbbell Alternate Biceps Curl + Hammer Curls
Barbell Preacher Curl + Reverse Barbell Curl


TRICEPS

Barbell Close Grip Bench Press + Cable Bent-over Triceps Extension

Dumbbell Lying Triceps Extension + Lever Triceps Extension
Dumbbell One Arm Triceps Extension + Weighted Triceps Dip



----- DAY 5 -----
QUADS

Leg extensions 4 drop sets. 10 reps for each set.

Squats + Leg press 10 reps in 5 sets


CALVES

Staying calf raises + Lever 45° Calf Press (plate loaded)

Lever Donkey Calf Raise + Seated Calf Raise

*ABS are trained EVERY DAY. Simple, you choose any two favorite exercises and do both of them one after other with no rest in 3 sets and 25 reps for each.

After workout be sure to do some poses and flexing for a few minutes.