Workout Routines That Help You Define Rock-Solid Muscles

Doing the same exercises every single day for months or even years can be really monotonous. Also, you’ve reached a point of stagnation and it’s time you move ahead with your fitness regime. Once your body has been sculpted to a certain extent, the same old exercises won’t enhance them any further. To take it to the next level, you must scale up your workout to the next level of difficulty.

How This Workout Regime Works

For this workout approach, go easy on the big lifts and cut down the little ones. Isolation exercises focus and target one particular muscle and also help you concentrate on the smaller, more discreet muscle fibers. Use barbell bench press to work your pectorals and utilize a cable or dumbbell to exercise fresh areas.

For 2-3 weeks, combine large muscle groups such as legs, back, and chest with a smaller muscle group like shoulders, arms, and abs. Take a day’s rest between workouts and switch back to your regular schedule after the 2-3 weeks are up. Also, ensure that you rest for 30 seconds or less between sets.

Workouts For The Pecs

These chest workouts are great for huge, defined pecs. Apart from mass, it is important that your chest is well-sculpted.

1. Alternating Dumbbell Bench Press

Equipment – Dumbbells

1. Lie back on a flat bench holding dumbbells in both hands.
2. Bring both hands over your chest and then lower one arm to your side.
3. Push your other hand up and then lower the other hand. That’s one rep.

Sets: 3

Reps: 12-15

Rest: 30 sec

2. Incline Dumbbell Bench Press

Equipment – Dumbbells

1. Set an adjustable bench to a 30-45 degree angle and lie back on it with a dumbbell in each hand.
2. Press the dumbbells from chest level to straight overhead.

Sets: 3

Reps: 12-15

Rest: 30 sec

Workouts For The Arms

These workouts add muscle definition to your arms. Work your biceps and triceps from every angle with this extremely effective workout.

1. Rope Pushdown

Equipment – Cable Machine

1. Attach a rope handle to a cable station and hold an end in each hand.
2. Extend your elbows, pushing the handle down and away from your body.

Sets: 5

Reps: 12-15

Rest: 30 sec

2. Lying Dumbbell Skull Crusher

Equipment – Dumbbells

1. Lie back on a flat bench with a dumbbell in each hand.
2. Hold the weights over your chest, palms facing each other.
3. Bend your elbows and lower the weights to the sides of your head.

Sets: 4

Reps: 8-10

Rest: 30 sec

Workouts For The Shoulder

These workouts enable you to build incredibly chiseled shoulders. Tone and carve out your deltoids with this 4-move detail-oriented routine.

1. Standing Dumbbell Arnold Shoulder Press

Equipment – Dumbbells

1. Hold a set of dumbbells and bring them to your shoulder height with palms facing your body.
2. Push up the dumbbells over your head, rotating the dumbbells so that your palms are facing away from your body at the top of the press.
3. Take a short pause, and then slowly lower the dumbbells back to the starting position, with palms facing your body. That’s one rep.

Sets: 3

Reps: 15

Rest: 30 sec

2. Pull Apart

Equipment – Resistance Band

1. Stand on and grasp a band loop, or a single tube as shown, hands shoulder-width.
2. Keeping your arms straight, raise your arms in front of your body to shoulder level.
3. Now, without letting your arms drop, draw your arms out 90 degrees to your sides as if you were pulling the tube apart.
4. Squeeze your shoulder blades together.

Sets: 5

Reps: 15

Rest: 30 sec

Workouts For The Back

These powerful exercises help you achieve a chiseled, V-tapered back. If you do them properly, you can give some fantastic definition to your back muscles with these moves.

1. Lying Lateral Raise

Equipment – Bench

1. Set an adjustable bench to a 30-degree incline and lie on it chest-down holding a dumbbell in each hand.
2. Bring your shoulder blades together and lift your arms out at 90 degrees to your sides. Your palms must face down when it reaches the top position.

Sets: 4

Reps: 12-15

Rest: 30 sec

2. Lat Pulldown

Equipment – Cable Machine

1. Grasp the cable handle with hands outside shoulder-width and pull it towards your collarbone.
2. Move your elbows down and back, and allow the weight to pull you slightly forward and stretch your lats at the top of the lift.

Sets: 4

Reps: 12-15

Rest: 30 sec

Workouts for The Legs

The leg workout exercises are designed to carve your quads and calves. They help you chisel a powerful, well-developed lower body with these moves.

1. Dumbbell Squat

Equipment – Dumbbells

1. Hold dumbbells in both hands at shoulder level and stand with your feet shoulder-width apart.
2. Do a squat and take down your hip and lower body as far as you can without losing the arch in your lower back.
3. Stand up and return to the start position. That’s one rep.

Sets: 5

Reps: 12

Rest: 30 sec

2. Romanian Deadlift

Equipment – Barbell

1. Hold a barbell with a shoulder-width grip and stand with feet hip-width apart.
2. Bend your hips back as far as you can.
3. Allow your knees to bend as needed while you lower the bar until you feel a stretch in your hamstrings. Keep your lower back arched throughout.

Sets: 4

Reps: 10

Rest: 30 sec

Workouts For The Abs

These are terrific workouts that help you carve out washboard abs.

1. Seated Knee Tuck

Equipment – Bench

1. Sit on a bench and squeeze an exercise ball between your feet.
2. Extend and elevate your legs out in front of you and extend your torso so that your body forms a straight line. Hold on to the bench for support.
3. Crunch your torso forward and bring your knees to your chest.

Sets: 3

Reps: 20

Rest: 30 sec

2. Dumbbell Side Bend

Equipment – Dumbbells

1. Hold a dumbbell at your side with one hand, palm facing in.
2. Bend your torso to that side as far as you can without twisting your body, allowing the weight to pull you down.

Sets: 4

Reps: 25 per side

Rest: 30 sec