Build strength and maintain muscle mass as you work out muscle definition and body symmetry with this workout plan.
- Target: relief
- Proficiency level: intermediate
- Duration: 7 weeks
- Days per week: 4
- Type: strength training
Thirty days. That’s how long celebrity trainer Don Saladino has had to work to achieve amazing muscle definition. In that month, he got rid of 4.5 liters of water, ate clean food, avoided exercise cheating, and trained hard.
However, instead of appearing on the set and acting capriciously like the stars are supposed to, he is cheerful, energetic and pleasant in every way. This, he said, was the result of a balanced approach to training and nutrition.
Saladino’s workouts (see below) have allowed him to improve his strength and maintain an athletic physique, while using bodybuilding techniques for muscle symmetry.
“I think there is confusion that a workout program is what makes a person look a certain way – there is more than one way to get things done,” he says. “If you need abs like Ryan Reynolds in Deadpool, we can lead you to it using the principles of the old school 8 × 8 bodybuilding with a 30 second rest, or a program to increase strength, or a program with kettlebells – not necessarily the same program. which we gave Ryan.
The progress of his program depends on factors such as diet, stress levels, sleep and proper recovery. Identifying them allows you to better understand the frequency and volume of training.
Saladino also emphasizes fundamental strength from top to bottom, including even toes, training barefoot whenever possible. “Think of it like putting a cast on your arm: if your arm is healthy and has a cast for at least half a day, you will reduce mobility and motor skills,” he says. “And if something stops working well in your legs, including your toes, it can affect absolutely every aspect of your lower limb training.”
As for the need for a targeted 10-minute dynamic warm-up. “Jumping, jumping, side-to-side movement, neck rotation and other active movements affect the body ineffectively to make you feel athletic,” he says. “In general, I am always looking for techniques and methods to keep my body as strong and elastic as possible, 365 days a year.”
Follow this procedure for 7 weeks.
Day 1: Monday
After the bench press, do the rest of the workout (labeled A, B, C, etc.) in a circular pattern for 3 to 4 rounds; rest 3 minutes between rounds.
- Flat bench press – 3 sets of 12 reps (Every 2-3 weeks, reduce reps by 2: 12, 10, 8 and increase the weight.
- A. Incline Dumbbell Press – 30 seconds.
- V. Wide Grip Rows – 30 seconds.
- C. Military press – 30 seconds.
- D. Horizontal pull on the lower block – 30 seconds.
- E. Push-ups from the floor – 30 seconds.
- F. Horizontal pull-ups – 30 seconds.
Day 2: Tuesday
- Barbell Squat – 3 sets of 12 reps (Every 2-3 weeks, reduce the number of reps by 2: 12, 10, 8 and increase the weight.)
- Reverse lunges with a barbell on the shoulders – 4 sets of 10 reps.
- Romanian Dumbbell Deadlift – 4 sets of 10 reps
- Pushing the sleigh – 8 sets of 30 seconds, 40 seconds rest.
Day 3: Wednesday (rest)
Day 4: Thursday
This workout consists of two different cycles (with exercises labeled A, B, C, etc.) and ends with a hand workout. Practice each move for 2 minutes. Complete 3 to 5 rounds. Cycle 2: also do 3 rounds in a circular pattern; Rest 2-3 minutes between rounds.
Cycle 1: 3-5 rounds
- A. Front hanging on the bar – 2 minutes.
- V. Handstand х – 2 minutes.
- C. Dips on the uneven bars (straight legs raised parallel to the floor) – 2 minutes.
- D. Pulling up on the horizontal bar – 5 reps.
- E. Turkish Kettlebell Raise – 1 rep.
- F. glute ham raiser – 5-8 reps.
- G. Dips with an emphasis on triceps – 10 reps.
Cycle 2: 3 rounds
- A. Lifting the bar for biceps – 6-8 reps.
- V. French bench press – 6-8 reps.
- C. Sitting on an incline hammer curl with dumbbells – 10 reps.
- D. Seated Dumbbell Press – 10 reps.
- E. Zottman Curl – 10 reps.
- F. Extension of arms on the upper block – 10 reps.
Day 5: Friday
- Seated Dumbbells – 4 sets of 3 reps
- Trap bar deadlift – 3 sets of 12 reps.
- Farmer’s Walk – 5 sections of 15 meters.