Workout Program For Muscle Definition

I’ve been using this program now for two weeks. The focus is building muscle definition by focusing on 3-5 sets of 5 exercises. This post gives an overview of the program, watch for upcoming posts with more details.

Workout Program for Muscle Definition

The key to this program is working parts of your body hard with a weight that lets you do 5-10 reps. I’ve included several bodyweight movements, rings exercises, and kettlebell exercises.

Overview

The program is based on a three core concepts:

• Bodyweight Warm Up
• Abs Blueprint
• Body-part Split:
  • Full-body
  • Arms
  • Upper Body

Bodyweight Warmup

The program starts out with a bodyweight warmup. I’ve alternated between two different variations based on how I’m feeling (we all need some variety, right?).

• Jump Rope
• Tough Mudder Warm Up

Either route gets my body warmed up, muscles lose, and blood flowing to start the workout. The warmup lasts roughly 5-10 minutes.

Abs Blueprint

I wanted to find a way to add some focused exercises to build my abs. Rusty Moore, creator of Visual Impact for Men and Visual Impact for Women, had some great insight in his Abs Blueprint program.

In the AbsBluePrint program Rusty gives out some incredible advise I’ve been putting into practice to build muscle definition in my abs.

Tips in the Abs Blueprint Program

I’ll give some teasers, but it is copyrighted so I can’t share this part of the workout. Some of the tips that I’ve enjoyed the most from the Abs Blueprint program are:

3 Reasons We Aren’t Seeing More Six Pack Abs

This section nails it. Points out why so much of what is taught in local gyms, muscle mags, and DVD abs programs is all wrong. These three reasons why people aren’t getting the results from their endless abs programs set the record straight.

Secret Exercise that Builds Abs without Back Pain

As a Cube Dweller I spend much of my day sitting. That has consequences including a back that needs some rehab from working. Sadly often abs routines put undue strain on my back and I’ve had to back off. Rusty’s program spends time talking about a secret exercise that builds deep abs muscles while also avoiding the back pain that often comes with abs movements.

This one made the program worthwhile all by itself. If you are like me and have to watch your lower back, get the Abs Blueprint and give the secret abs exercise a shot. You’ll feel it; in all the right places.

Beach Prep Tweak

Summer is here and everyone wants to look good at the beach or pool. The program has a section on how to tweak the program to get best abs of your life.

The tweak sounds so simple, but can have a huge impact in just 21 days. How’s that for some motivation – get the best abs of your life in 21 days!

Rusty has been giving the program away if you sign up as a friend on his Fitness Black Book Facebook Page. While you are on Facebook, come over to the Cube.Dweller.Fitness Facebook Page I’d love to hear from you over there.

Body-part Split

The remainder of the workout is one of three variations that I’ll include in subsequent posts. These are three workout routines for muscle definition that I’ve split to focus on different body parts.

The core workouts are built around 3-5 exercises for 3 sets. The body-part splits for this workout program for muscle definition are full-body, arms, and upper body. I deliberately chose to focus on upper body definition since I just finished a 10,000 Kettlebell Swing Challenge that worked my posterior chain. If you haven’t tried a high-rep kettlebell swing workout I highly recommend the challenge.

Stay tuned for the details of these workouts. They leave me spent and I have already seen strength gains.