The best 45 minutes training for the slow-progress ones

Setting goals

Picture your main goal and decompose it in smaller ones, easier to fulfil. As you achieve them, you will be moving on, step by step, to the higher goal. Moreover, you will feel more motivated the oftener you achieve your goals. 

No excuses

The first training day is the most important one, not because you are about to workout a muscular group, but because it will set the rhythm for the rest of the week. Not going to that first session will simplify making up excuses to sneak out any other day. 

Say yes to motivation

In your way to gym, keep in mind the routine to be performed and picture each set and repetitions. This way you will not loose time thinking in the next movement and it will be easier to be prepared and eager to workout. 

Number of sets and repetitions

In order to gain muscular mass, it is better to use a 6 to 8 repetitions range, as an 80% of your max weight. This sort of routine is also ideal to tone and define muscle. You only need to increase the number of repetitions (between 10 or 12) and use a 60% of you own max weight. No matter what your choice is, work hard to get the result you desire. 

Focusing

Focus your attention on the exercise's movement and in the muscles involved. Don't forget to contract them at the end of the path. Only this way you will be able to develop the mind-muscle connection, so important to improve repetitions and boost muscular growth. 

ROUTINE 

Day 1: Pectorals

As at the beginning of the session strenght is bigger, we suggest the flat and declined bench press in order to equally workout the upper and lower of chest. Alter both modalities each week.

When you finish, go on with the dumbbell flies, in flat or declined bench. This should also be alternated from week to week. As fourth and last exercise, do four sets of cable crossover. 

Day 2: Back

Both wide grip and narrow grip pulls are executed in a very similar way to chin-ups. In fact, the bar for this exercise is a good replacement of the machine. All this movements give the trunk with those V aesthetic so desired for bodybuilders.

Rowing develops the general amplitude of the back, as long as you have a good execution and the whole movement of all this exercises is fulfilled.

To finish back routine, select hiper extensions. Increase the weight when you pass over the 12 and 15 repetitions range.

 

Day 3: Legs

Start with squats, in machine or with free weights. If you are a beginner, I suggest the first option, because of the lower injury risk. When you lower the body, move hips back, as if you are about to sit down, and keep the back flat.

Then move on to the legs press. Use a similar movement to squats. Seat with back and gluteus close fitting the back support and don't block legs. Finish routine with leg extensions and femoral curl. You can do them as superset to dispel results and save time, but they are equally effective if done separately. 

Day 4: Shoulders and trapezius

The exercises for this session demand a higher number of repetitions in order to use a manageable weight which allows a good execution. Raises act on the three heads of deltoids separately, providing them an extraordinary shape and definition. On the other hand, press builds the mass and thickness of the general area. Regarding trapezius exercises, I suggest the standing rowing and the shoulders shrugs in supersets. To workout the trapezes' closest part to the neck, hold two dumbbells in front of your quadriceps during shrugs. About the outer part of the muscular group, try to hold them aside. 

Day 5: Biceps y triceps

Do not workout both muscular groups in the same week: alternate them.

In the case of biceps, start the session with dumbbells curl and go on with seated preacher curl. Do it with dumbbells and with bar to see which one you prefer.

Once you finish, move on to two triceps developer exercises. Start with narrow grip bench press and then do French press (the famous, scullbraker). If you do not have enough time, don't hesitate and try a superset. Choose a machine with high and low pulleys for the next movement. Do a superset of straight bar curl or EZ and V bar extensions and the another one of concentration curl and dips.

Finish with four set of wrist curl. 

Abs and calf

It is more convenient doing short abs routines three times a week, as for instance, four sets of 25 to 50 shrugs repetitions.

Calf is only worked out twice a week. Use any calf machine available, but always try to do four sets of 10 and 12 repetitions for each one. 

To finish...

This is not about spending half your life at the gum, but to make routine effective. Try everything we have explained during six weeks and results will surprise you. And remember: quality is important, not quantity. 

TRAINING ROUTINE 

 

* 2 warming up sets among 10 and 12 repetitions

** Each one 

TRAINING DISTRIBUTION 

Monday: Chest and abs

Tuesday: Back and calf

Wednesday: Legs and abs

Thursday: Shoulders, trapezius and calf

Friday: Biceps, triceps and abs

Saturday: Cardio (optional)

Sunday: Free day