Uploaded by Huzaifa Ahmed

SMD Full Body Training Split

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SkiMaskDuets’
Full
Body
Training
Routine
DISCLAIMER
Thank you for downloading this guide from SkiMaskDuets. Here are some
important things for you to know:
The author of this book, SkiMaskDuets, is not a medical professional, personal
trainer, or registered dietician. This guide provides information related to diet
and exercise. The contents are intended for your personal use and for
informational purposes only.
Nothing contained in this book should be considered medical advice. You
should always consult with a professional before any diet or fitness-related
plan, especially if you are pregnant, have any pre-existing health conditions,
or are not healthy enough to start a plan.
You are responsible for monitoring your own health and fitness. SkiMaskDuets
is not responsible for any injuries or adverse health effects caused by your diet
or training.
Table of Contents
Cover
1
Disclaimer
2
TOC
3
Preface
4
Routine
5-7
How Intense to Train
8-9
Calorie Intake While Gaining Muscle
10-11
Sleep Requirements
12-13
General Questions
14
Preface
What’s up! This is your boy SkiMaskDuets and I’m excited to bring you this full
body training routine! In this document I’ll be giving you the 3 day routine
(Monday/Wednesday/Friday), as well as explaining why I think full body
3x/week is solid for muscle growth, how to progressively overload to ensure
maximum muscle and strength gains, calorie intake guidelines while running
this program, and some extra info as well that I’m confident will help you in
your quest to put on more muscle mass!
Without further ado, let’s get right into it!
Routine
Here is the routine you will be running. I have it split into
Monday/Wednesday/Friday but the specific days of the week do not matter as
long as you give yourself 1 day in between workouts and complete all 3 within a
7 day period. Here it is:
Full Body 1
Exercise
Rest Time
Sets
Reps
Muscle(s)
Trained
Flat Bench
Press
90 seconds
3
10
Chest, Triceps,
Front Delts
Barbell Squat
2 minutes
3
10
Quads, Glutes
Bent-Over Row
90 seconds
3
10
Mid Back, Rear
Delts, Lats,
Biceps
Dumbbell Side
Raises
60 seconds
3
12
Side Delts
Barbell Bicep
Curls
60 seconds
3
12
Biceps
Tricep Rope
Pulldown
60 seconds
3
12
Triceps
Rest Day
Full Body 2
Exercise
Rest Time
Sets
Reps
Muscle(s)
Trained
Incline Dumbbell
Press
90 seconds
3
10
Upper Chest,
Triceps, Front
Delts
Romanian
Deadlift
90 seconds
3
10
Glutes,
Hamstrings
Lat Pulldown
90 seconds
3
10
Lats, Mid Back,
Biceps
Seated
Dumbbell
Shoulder Press
90 seconds
3
12
Front Delts,
Upper Chest,
Triceps
Incline Dumbbell
Curl
60 seconds
3
12
Biceps
Seated Tricep
Overhead
Extension
60 seconds
3
12
Triceps
Rest Day
Full Body 3
Exercise
Rest Time
Sets
Reps
Muscle(s)
Trained
Cable Chest
Crossovers
90 seconds
3
10
Chest
Leg Press
2 minutes
3
10
Quads, Glutes,
Hamstrings
Seated Cable
Row
90 seconds
3
10
Lats, Mid Back,
Biceps
Standing
Overhead Press
90 seconds
3
10
Front Delts,
Upper Chest,
Triceps, Core
Dumbbell
Hammer Curl
60 seconds
3
12
Biceps,
Brachialis
Lying Down
Skull Crushers
60 seconds
3
12
Triceps
Rest Day
How Intense to Train
This section is going to explain how hard you need to be training in order to
actually make muscle gains. If you look at the routine, you’ll notice each set
has a specific number of reps. Let’s use 12 for this example. If a set has 12 reps
total, you should not be completing the 12 reps easily. If you are able to do 12
reps with ease and little difficulty, you need to increase the weight you are
using or slow down your reps to make it harder. You should be able to do 8-10
reps with moderate difficulty, and by the 12th rep you should either be at
failure or 1-2 reps away from failure. Failure means you physically cannot do
any more reps in that set. This is how you must be training in order to push
your muscle to new heights and allow for muscle growth.
Eventually, you may get to a point where a weight that used to be difficult is
now easy and you are hitting the 10-12 reps with no problem. When that
happens (usually after a few weeks/a month of training), you need to increase the
weight you are using in order to continuously push the body. The weight
increase should not be a huge jump. Depending on the exercise the increase in
weight is usually between 2.5 pounds to 10 pounds. You want to increase it just
enough to where you are barely reaching the required number of reps or even
falling short by 1 rep (which is okay because eventually your body will grow and
you will be able to reach the required rep range). This is progressive overloading.
You don’t need to worry about 1 rep maxes or anything like that. Focus on
increasing the weight you can do for 10-12 reps and that will ensure you make
insane muscle gains.
Calorie Intake While Gaining Muscle
For this section I hope you have at least a basic understanding of calories and
how they work. If not, watch this video first:
https://www.youtube.com/watch?v=0up1_osQIwk
You want to make sure you are eating at least maintenance calories. Unless
you are a beginner or someone who has not worked out in a long time, it is
almost impossible to lose fat and gain muscle at the same time. If you ARE a
beginner, I would eat in a 300-400 calorie deficit. You will be able to build
muscle and lose fat simultaneously.
If you are not a beginner, I recommend eating at maintenance calories or up to
a 200 calorie surplus. This will ensure you can make sufficient strength and
muscle gains without gaining excess fat. You want to make sure you can see the
muscle you are gaining, and if you gain too much fat you won’t be able to (lol).
If you cannot count calories or don’t want to, then here’s how I would do this:
Eat the same amount of food that you are currently eating, or eat as you
feel hungry. However, don’t stuff your face full of food and force feed yourself.
If you do this, you will most likely gain more fat than muscle. If you are
someone who is naturally very skinny/has a fast metabolism/struggles to gain
weight, then read this next part:
You are the exception. You are going to have to force yourself to
eat more times during the day and eat bigger meals. It’s not going to be easy
but for your body type it’s what you need to do in order to put some size on. If
you are not gaining weight/growing in muscle size over several months,
unfortunately you aren’t eating enough. Either move less (do less cardio, don’t
walk as much during the day, etc.) or eat more.
Sleep Requirements
I mention sleep in literally almost all of my informative material that I create
because honestly it’s one of the most important factors in fitness no matter
what your goal is. Whether you want to get stronger, get bigger, lose fat, get
shredded, etc. it doesn’t matter because sleep is going to help you get there as
efficiently as possible.
How much sleep do you need? Since you are trying to build muscle your body
needs time to recover. After all, we don’t build muscle when we work out. We
tear it down. The muscle growth happens outside of the gym, especially during
sleep. If you don’t sleep enough, you will feel weaker, have terrible workouts,
not be able to consistently implement progressive overloading, probably have
some setbacks, and worst of all recover much slower. When your recovery is
slower you will build muscle at slower rates and also be more sore throughout
the week.
Ideally aim for 8-10 hours of sleep per night. The harder you workout, the
easier this will be because you will literally get tired earlier in the evening and
WANT to sleep early.
If you get 6-7 hours or less it’s going to severely impact your ability to put on
muscle. That’s why there is literally a meme for powerlifters that basically says
all they do is lift heavy, eat food, and sleep all day LOL. That’s because you need
to. When you want your central nervous system to recover and respond well so
that you can get bigger and stronger, you MUST give it adequate time to
recover. Otherwise, pay the price with your energy levels kekw.
General Questions
1. How Long should I rest between sets?
Rest on average 90 seconds between sets.
2. What happens if I miss a day?
You can do 2 back to back days if you want to, but I say don’t worry about it just
continue the program as scheduled. Also really try to not miss days. The more
common it becomes the less gains you will make.
3. Should I do cardio as well?
It’s always good to do cardio to keep yourself healthy. However, since the
goal is to build muscle, I wouldn’t go over 15-30 minutes of cardio per
day, especially if you genetically have difficulty with putting on weight.
4. Should I stretch?
Yes. Always stretch before lifting weights or exercising in order to
prevent injury and maintain muscle flexibility.
5. How long should I follow this routine?
I recommend doing this routine for at least 12 weeks in order to see
noticeable progress.
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