Full definition in 12 weeks
Full definition in 12 weeks
Total definition in 12 weeks for boys
From total bodybuilding I
will put a total definition plan of
12 weeks
for boys, whether they want to
be physically well for
the summer, or if they want to
compete in any
fitness or bodybuilding competition.
Obviously if you want to
compete it will also depend on
the level you have, but they are
basic guidelines to follow that
will result in a low percentage of body fat (at this site).
The plan must be followed with some basic guidelines, which are:
● Cardiovascular work should be progressively increased.
● In the diet, calories should be reduced little by little.
It is very important to start the diet with enough calories, for when the body is stabilizing, to have a drop-off margin, since your metabolism will gradually adapt and you will have to reduce calories, mainly carbohydrates, I will describe this in another article. . Do not try to drop more than 500 gr. per week. Here are diets for definition
Regarding training, it is a fairly advanced model, so if you do not have at least 2 years of training under your back you should reduce the total volume a little. This training will be progressive, from less workload to more, increasing the volume of work and intensity progressively. It is a fairly advanced training as I said before, where proper nutrition and supplementation is necessary, as well as rest, if it cannot lead you to overtraining. If you feel exhausted and with high pulsations when getting up, take an extra day of rest and increase the hydrates a little that day and then return to the charge, although you must distinguish being really tired to be a dog, which is not the same, since a residual fatigue at the end of the week is normal. We begin ....
Weeks 1 to 4
● Frequency 1
● 1 minute break between sets
● Rest in super-series 1.5 minutes
● Linear cardio at 65%, 30 minutes after training or on an empty stomach
MONDAY: PECTORAL AND ABDOMEN
- Machine press 20-15-12-10-8
- Dumbbell inclined press 8-6-6-6
- Pullover 8-6-6-6
Super series:
- Contractor 4x10
- Crosses pulley 4x10
- Openings inclined 3x20
- Crunch on inclined bench 4 x maximum
- Leg raises lying 4 x maximum
- Bust and leg shrugs 4 x maximum
TUESDAY: BACK AND CUFFLINKS
- Inverted pulley to the chest 20 -15-12-10
- Row with bar 8-6-6-6
- Row in machine 8-6-6-6
Super series:
- Row low pulley medium grip 4x10
- Pull pullover 4x10
- Pointed rowing 3x20
Super-series: - Standing twin 5x20
- Sitting twin 5x15
WEDNESDAY: ABDOMEN, FEMORAL AND TWINS
- Abdominals in machine 4 x 20
- Crunch in high pulley 4x 25
- Abdominal iron 4 x 30 seconds
- Deadlift 20-15-12-10-8-8-6
- Femoral lying down 20-15-12-10-8-8
- Sitting femoral 5x20
- High dumbbell squat 5x20
THURSDAY: ARMS
- Triceps pulley 20-15-12-10-8
- French Press 8-6-6-6
Super series:
- Triceps rope pulley 8-8-6-6
- Dumbbell triceps sitting 4x10
- Concentrated curl 20-15-12-10-8
- Curl with bar 8-6-6-6
Super-series:
- Hammer curl 8-8-6-6
- Curl Scott 4x10
Super-series:
- Forearm flexors 4x20-15
- Forearm extensors 4x20-15
FRIDAY: SHOULDERS AND ABDOMEN
- Military press 20-15-12-10-8-8
Tri-series:
- Dumbbell press 8-6- 6-6
- Lateral dumbbells 15-12-10-8
- Front raises with disc 15-12-10-8
Superseries:
- Stand-up row 8-6-6-6
- Bird dumbbell 4x12
- Trapezius shrink bar 10-8-6-6-6
- Incline bench crunch 4 x maximum
- Leg raises 4 x maximum
- Bust and leg shrugs 4 x maximum
SATURDAY: LEGS AND TWINS
- 4x20 Extensions
- Press 20-15-12-10-8-8
- Multipower Squat 12-10-8-8-6-6 Super
Series:
-
5x10 Squats - 5x15 Extensions - Press or multipower 50 twin -50-30-30-20-20-10-10
- Twin sitting soleus 4x30
Weeks 5 to 8
● Frequency 2 (primary and secondary training)
● Rest of 1 minute between series, 1.5 minutes between tri-series.
● Linear cardio at 65%, 35 minutes fasting
● Cardio HIIT 15 minutes at the end of training (1 minute at 65% and 30 seconds at 85%).
MONDAY: PECTORAL, TRICEPS AND ABDOMEN
- Banking Press 20-15-12-10-8
Tri-series:
- Incline dumbbell press 8-6-6-6
- Inclined openings 8-8-8-8
- Contractor 12-12-12-12
Super series:
- 4x10 declined press
- 4x10 pulley crosses
Super-series:
- Dumbbell lateral raises 5x10
- Triceps pulley with 5x10 rope
- Crunch on inclined bench 4 x maximum
- Leg lifts lying 4 x maximum
- Bust and leg shrinks 4 x maximum
TUESDAY: BACK, BICEPS AND CUFFLINKS
- Row with supine grip bar 20-15-12-10-8
Tri-series:
- Row bar T 8-6-6-6
- Pull to the front narrow 8-8-8-8
- Rowing on machine 12-12-12-12
Super-series:
- Row pulley low grip medium neutral 4x10
- Pull pullover 4x10
Super-series:
- Bird in contracting machine 5x10
- Curl spider 5x10
Super series: - Standing twin 5x20
- Sitting twin 5x15
WEDNESDAY: ABDOMEN, FEMORAL, QUADRICEPS AND TWINS
- Abdominals in a 4 x 20 machine
- Crunch on a high pulley 4x 25
- Abdominal iron 4 x 30 seconds - Deadlift 20-15-12-10-8-8-6
Super-series
- Femoral standing 20-15-12-10-8-8
- Femoral lying 5x10
Super-series:
- Sumo dumbbell squat 6x15
- Quadriceps extensions 6x20 (1 second of contraction at the end)
THURSDAY: ARMS
Super-series:
- Dumbbell triceps sitting two arms (cup) 20-15-12-10-8-8
- Curl with bar 20-15-12-10-8-6
Super-series:
- Press bench closed 4x8 - Curl Scott 4x8
Super-series:
- French press Z bar on bench at 30º 4x10
- 4x10 concentrated curl
Super series:
- Triceps pulley grip shoulder width 3x10-10-10 (descending)
- Hammer curl 3x10-10-10 (Descending)
Super series:
- Forearm flexors 4x15
- Forearm extensors 4x15
FRIDAY: SHOULDERS AND ABDOMEN
- Machine press 4x10-10-10 (descending)
Tri-series:
- Side dumbbells sitting 4x8
- Side dumbbells standing 4x10
- Face pull 4x10
Tri-series:
- Lateral pulley 4x10
- Bird dumbbell 4x10
- Press Arnold 4x12
Super-series:
- Stand-up paddle to chin on low pulley 4x10
- Trapezius shrink 4x8 bar
- Crunch on inclined bench 4 x maximum
- Leg lifts lying 4 x maximum
- Bust and leg shrinks 4 x maximum
SATURDAY: LEGS AND CUFFLINKS
- 4x20 Extensions
- Squat 20-15-12-10-8-8
- Press 12-10-8-8-6-6
Super Series:
-
5x10 Hack Squats - 5x15 Open Leg Multipower Squat Super-series: - Femoral lying 6x20 - Extensions 6x30 - Twin in press or multipower 4x10-10-10 (descending) - Twin sole sitting 4x50
Weeks 9-12
● Frequency 2
● 45-second rest between normal series, 1.5 minutes between superseries and tri-series.
● Linear cardio at 65%, 45 minutes fasting
● Cardio HIIT 20 minutes at the end of training (1 minute at 65% and 30 seconds at 85%).
● On heavy training days, a total of 8 to 10 repetitions should be performed in each exercise for each series, but always reaching muscle failure in each series. Therefore, one looks for a weight range that is adequate so that you can reach muscle failure around 8-10 repetitions (+/- 2 repetitions).
● On light training days, a total of 30 repetitions plus minus 5 should be performed in each exercise, and after doing the superseries or triseries, do the 2-minute elliptical or bike at high speed followed by rest and repeat. .
Monday - Shoulders, back and calf (Heavy)
Super-series:
- Standing Military Press with bar 7 x 10-8
- Dominated open grip 7 x maximum
Tri-series:
- Seated dumbbell lateral raises 7 x 10-8
- Rowing narrow pulley 7 x 10-8
- Press Arnold 7 x 10-8
Tri-series:
- Pull pole with closed grip and supine 4 x 10-8
- Bird dumbbell or face pull 4 x 10-8
- Row with 4 x bar 10-8
Super-series:
- Twin in press 4 x 20
- Twin - sitting soleus 4 x 20
Tuesday - Chest, arms (Light)
Super series:
- Inclined dumbbell press for chest 4 x 20
- Bottoms for muscle failure 4 x 20
- Bike or elliptical at a strong pace 2 minutes
Super series:
- Bench press 4 x 20
- Dumbbell openings on a declined bench 4 x 20
- Bike or elliptical with a strong rhythm 2 minutes
Trí-series:
- Press bench closed hands for triceps 4 x 20
- Curl high pulley 4 x 20
- Seated triceps dumbbell two hands. 4 x 20
- Bike or elliptical at a strong pace 2 minutes
Tri-series:
- Curl bar Z 4 x 20
- Triceps pulley with rope 4 x 20
- Hammer Curl 4 x 20
- Bike or elliptical at a strong pace 2 minutes
Wednesday - Abdominals and lower body (heavy)
Super-series:
- Lifting legs hanging on muscular failure 7 x maximum
- Crunch on bench 7 x maximum
- Squat 7 x 10
Super-series:
- Dumbbell or barbell strides 6 x 10
- Press 6 x 10
Super-series:
- Romanian Deadlift 6 x 10
- Femoral lying 6 x 10
Thursday - Shoulders, back and calf (light)
Super-series:
- Standing Military Press with 5 x 20 bar
- Dominated open grip 5 x maximum
- Bike or elliptical at high pace 2 minutes
Trí-series:
- Lateral dumbbell raises sitting 5 x 20
- Row pulley narrow 5 x 20
- Press Arnold 5 x 20
- Bike or elliptical at high pace 2
Trí-series minutes :
- Pulley
pull with closed grip and supine 4 x 20 - Dumbbell bird or 4 x 20 face pull
- Rowing with bar 4 x 20
- Bike or elliptical at high pace 2 minutes
Super-series:
- Twin press 4 x 20
- Twin - sitting soleus 4 x 20
- Bike or elliptical at high pace 2 minutes
Friday - Chest, arms ( heavy)
Super-series:
- Inclined press with dumbbells for chest 6 x 10 - 8
- Bottoms for muscle failure 6 x 10 - 8
Super-series:
- Bench press 6 x 10 - 8
- Dumbbell openings on a declined bench 6 x 10 - 8
Tri-series:
- Closed hands bench press for triceps 4 x 10 - 8
- High pulley curl 4 x 10 - 8
- Seated dumbbell triceps a two hands. 4 x 10 - 8
Tri-series:
- Z bar curl 4 x 10 - 8
- Triceps rope pulley 4 x 10 - 8
- Hammer curl 4 x 10 - 8
Saturday - Abdominals and lower body (Light)
Circuit:
- Leg raise hanging on muscular failure 7 x maximum
- Crunch on bench 7 x maximum
- Bike or elliptical at a strong pace 2 minutes
- Squat 7 x 20
Circuit:
- Dumbbell strides or bar 5 x 20
- Extensions in machine 5 x 20
- Bike or elliptical at a strong pace 2 minutes
Circuit:
- Romanian Deadlift 4 x 20
- Femoral lying 4 x 20
- Bike or elliptical at a strong pace 2 minutes
Total bodybuilding: Eduardo Domínguez