Muscle separation exercises are usually used in the later stages of muscle-building training. After the body circumference is satisfied, muscle separation exercises are performed. In the entire muscle-building process, this kind of exercise is essential and very critical. For related articles, please visit: Muscle separation exercises
Muscle Isolation Fitness Program
Separation training
The first day
Press exercises
The next day
Stretching exercises
The third day
Rest
Day 4
Chest, arms and calves
The fifth day
Legs, shoulders and abdomen
Day Six
Rest
The seventh day
Back calf
Training Plan
Day 1: Press exercises chest, shoulders, triceps, quads, calves
Action
Number of groups
times
Remarks
Flat bench press/incline press
4
12, 10, 8, 10
Rotation: this time push flat, next time go up incline
Dumbbell incline push/flat push
4
12, 10, 8, 12
Rotation
Double arm extension
3
Exhausted
Fitness ball single-arm tensioner Flying Bird
3
15, 12, 12
Complete one side and then the other
Smith machine shoulder press/dumbbell shoulder press
4
12, 10, 8, 10
Rotation
Lateral raise
3
20, 15, 12, 15
Lean over and raise to the side
3
20, 15, 12, 15
Supine arm extension
4
12, 10, 8, 10
Press down
4
12, 10, 8, 10
Neck arm flexion and extension
3
12, 10, 8, 12
Can be dumbbell or rope
Smith Machine Squat/Free Squat
4
10, 8, 6, 8
Rotation
Leg press
4
12, 10, 8, 10
Seated Leg Stretch
3
12, 10, 8, 12
Standing calf raise
2
25--Exhaustion
Seated calf raise
2
26--Exhaustion
Day two: Stretching exercises for back, biceps femoris, biceps, traps, abdominal muscles
Wide-grip neck pulldown/backhand narrow-grip
4
12, 10, 8, 10
Two groups of positives and two groups of negatives
Pull low
4
12, 10, 8, 10
Bent over rowing with overhand grip/underhand grip
4
10, 8, 6, 8
Two groups of positives and two groups of negatives
Straight arm pulldown
3
12, 10, 8, 12
Prone leg curl
4
12, 10, 8, 10
Straight leg deadlift
6
10, 8, 6, 8
Standing barbell curl straight bar/curved bar
4
12, 10, 8, 10
Rotation
Preacher Bench Curl Barbell/Dumbbell
3
12, 10, 8, 10
Rotation
Side curl dumbbell/rope
2
12, 10, 8, 12
Rotation
Barbell shrug
2
12, 10, 8, 12
Crunch
2
Exhausted
Reverse crunch
2
Exhausted
Starting from both ends
2
Exhausted