If you’ve been training for a while, your goal isn’t just to “get big” or “get lean” anymore. You’re at the point now where you’re noticing that some muscles just aren’t coming in like other ones, and you want to refine your physique by working on your weak points and emphasising certain hard-gain areas. This is what muscle-building is all about — isolating muscles to carve the shape and look you want out of your physique.
This month’s program maps out exactly how to bring up the body parts you think are lagging, while giving you a template to build overall muscle strength. Design your own workout based on the weak points you want to improve in your physique.
HOW IT WORKS
A basic training program has been prescribed for every body part on the following pages. To emphasise some muscles over others, you simply need to plug in the appropriate exercises that focus on them from the lists provided. The areas we’re offering targeted training for are the upper chest, lower lats, side delts, biceps and calves — common weak points on guys that, when corrected, really make for a complete physique. Customise the workouts as you like and get the body you want at last.
Perform the chest/shoulders and legs workouts on consecutive days, if possible. Then, rest for a day, do the back workout, rest for another day, do the arm workout and rest again before repeating the entire cycle.
Exercises marked with an asterisk (*) also feature substitutions to target a weak point. To integrate an alternative move, swap the number of the exercise in the workout with its corresponding replacement number in one of the green boxes. For example, if you want to target your upper chest, find the “Upper-chest Emphasis” exercise list and replace the dumbbell bench press with the incline dumbbell fly (or incline cable fly), the bench press with the incline bench press, and the wide-grip dip with the stretch push-up. Note that the arms and calves don’t need replacement exercises: They’re simply trained more often or with more volume.