By now you've made significant progress in your bodybuilding career. For
past three to six months you've learnt how to perform core lifting exercises in a technically correct manner. You've also conditioned body and developed sufficient core strength to prepare yourself for a whole new level of intensity. Hopefully you've also built some rock solid muscle! But that's only beginning.In recent weeks your workouts have probably lost some of their effect so, even though you're lifting bigger weights, your muscles now need even greater stimulation to generate maximal growth. Don't expect miracles though - from this point onwards, every little bit of improvement will take even greater and more intensive work than before.
Because you'll be working your muscles more intensively, they'll also need more recovery time to adapt and grow and that's why you'll be reducing your workouts to three a week. Each primary muscle group trained will now need one full week to recover. After being used to whole body sessions and more workouts per week it may seem as if you're not doing enough but point is, you'll be working your muscles very, very intensively and making better use of your time.
As you gain more experience you'll be able to tweak or re-design your basic muscle building program to suit your own individual needs, but program described here should provide a useful starting point. What I'm proposing is basically a 3-split of body on Monday, Wednesday and Friday.
MONDAY (Chest, Triceps, Shoulders)
1. Chest Exercises
Incline dumbbell press - this is a compound exercise that targets chest but also works triceps and shoulders to a lesser extent.
Pec-deck flye - this is an isolation exercise that works pectorals.
2. Triceps
Dips - this compound exercise targets triceps but also works chest and shoulders.
