what is a good chest arm and core routine
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A well-rounded routine targeting the chest, arms, and core can be effectively structured with resistance training as a cornerstone. Here’s a suggested approach from Mind Pump experts:
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Full-Body Prioritization: Start with a full-body workout approach when training, especially if you're training three times a week or less. This helps ensure balanced development and maximized efficiency in each session. Prioritize large muscles and compound movements first to stimulate more muscle growth and calorie burn 1.
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Exercise Order: Structure your workouts starting with weaker body parts, especially if you have specific areas you want to improve. If shoulders or chest lag, consider focusing on these muscles first in your routine 2. For example, perform shoulder or chest exercises at the beginning of your workout to maximize gains 2.
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Workout Frequency and Intensity: Integrate a mix of hard and easy workouts for each muscle group throughout the week. For instance, two intense sessions for the chest and arms, focusing on heavy compound exercises like bench presses and arm curls, and two lighter sessions emphasizing form and contraction 2.
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Core Training: Include core exercises in each session, using movements like planks, Russian twists, or hanging leg raises. Ensure these are integrated even in full-body workouts to maintain core stability and strength.
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MAPS Program: Consider combining structured programs like MAPS Anabolic with specific core-focused routines, alternating foundational workouts to keep stimuli novel and boost overall muscle growth 3.
This balanced routine ensures you're addressing all major muscle groups effectively, while accommodating specific needs and weaknesses. Remember to adjust intensity and recover adequately to promote optimal muscle growth and prevent overtraining.
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