Muscle definition routines: what they are and some examples

Losing fat and gaining muscle is possible, but it requires sacrifice. Routines, diet and a good rest are key to define the muscles and achieve the desired body.

Last update: February 22, 2022

Have you heard of muscle definition routines? Probably, One of the goals you have when you start activity in the gym is to improve your figure. Beyond gaining physical fitness and balancing the weight, the goal is to get ripped abs, defined pectorals, and toned muscles.

Well, this is what is achieved through muscle definition. Its main purpose is the loss of body fat and the increase of muscle mass. It is usually done when there is already an increase in the strength and volume of the muscles. However, beyond exercises, it encompasses the adoption of a proper diet and optimal rest.

Examples of muscle definition routines

To achieve muscle tone, it is essential to focus the work on the main muscle groups, such as the chest, shoulders, back, arms and legs. Each series should be difficult to complete, so you work with more weight than usual.

Likewise, on each day it will be necessary to repeat at least 3 series of each exercise. Here are some examples of muscle definition routines that you can put into practice.

Simple routine to define muscles

This routine works the whole body. You should alternate each exercise with 10-second rest intervals. After completing a series, you recover for two minutes. That way, you repeat each circuit three times. It can be arranged as follows.

Day 1: chest and back

Circuit 1

  • Press bench press with dumbbells on the incline bench.
  • Press banking.
  • Dumbbell flyes on the incline bench.

Circuit 2

  • Weight pull-ups.
  • Barbell rowing.
  • Seated pulley row.

Day 2: legs

Circuit 1

  • Squats.
  • Stride with dumbbells or barbell.
  • Quadriceps machine extensions.

Circuit 2

  • Romanian deadlift.
  • Femoral in lying machine.
  • Hyperextensions or good morning.

Day 3: shoulders and arms

Circuit 1

  • Press with dumbbells
  • Seated Lateral Raises.
  • Birds with dumbbells.

Circuit 2

  • curls with bar
  • Biceps with dumbbells on the incline bench.
  • curls on the pulley

Circuit 3

  • Press bank closed.
  • Press French.
  • Triceps extensions on the pulley.
The comprehensive work of the different muscle groups of the body is decisive to achieve a toned and defined figure.

Advanced muscle definition routine

In this routine the weight or load is important. They work five days a week for short-term results. It’s about a mix of strength exercises with cardiovascular activity, which is ideal for losing weight.

You can take a minute or two of rest between sets to recover. It can be ordered in the following way.

Day 1: chest and cardio

  • Press bench with bar
  • Press bent over with dumbbells.
  • Openings on the machine or on the incline bench.
  • 30 minutes of cardio.

Day 2: back, abdomen and cardio

  • Front pulls.
  • Lat pulldowns with V grip.
  • Dumbbell row.
  • Rowing seated on pulley.
  • 30 minutes of cardio.

Day 3: shoulders and legs

  • Press with dumbbells
  • Row to the chin.
  • Lateral raises.
  • Standing birds.
  • Leg extensions.
  • Incline press.
  • Lying femoral.
  • Romanian barbell deadlift.
  • Dumbbell lunges.
  • Twin on the seated machine.
  • Twin on the standing machine.

Day 4: Biceps, Chest, Abs and Cardio

  • Barbell biceps.
  • curls with dumbbell on incline bench.
  • curls concentrated.
  • Press on the jukebox.
  • Dumbbell flyes on the incline bench.
  • 30 minutes of cardio.

Day 5: triceps, back, abdomen and cardio

  • Press French.
  • Pulldown on triceps pulley.
  • Rope pulls.
  • Front pulls.
  • Machine rowing.
  • 30 minutes of cardio.

Other routines you can do to define the muscles

  • Progressive training of 4 repetitions: With this activity you increase strength, muscle volume and resistance when performing exercises of varying intensity in the same training day.
  • Tabata Method: It is a Japanese exercise modality that is performed in just 4 minutes, but with high intensity. It is characterized by great efficiency. It consists of performing an exercise that works several muscles at the same time, for 20 seconds for 10 rest, until the time is complete.
  • 100 reps routine: just hearing his name you can realize that you will test your resistance. It is not recommended to do it for more than two weeks in a row so as not to overload the muscles.
  • Spartan Training: It is an ideal routine to gain muscle and define. Depending on the diet you follow, you can also lose fat.
  • Training to lose fat: It consists of exercising with weights for 30 or 40 minutes, and alternating with cardiovascular activity. Works 3 times a week alternately.
The combination of strength exercises with cardiovascular activities optimizes weight loss and muscle gain.

Diet is key to achieving muscle definition

Food is essential to define the muscles. In this way, it is advisable to adopt a high-protein eating planwhich also includes foods such as whole grains, low-fat dairy products, fruits, vegetables, and sources of healthy fats.

On the other hand, you have to reduce the intake of carbohydrates, without eliminating them entirely. It is also convenient to make dishes with smaller portions -in case they tend to be abundant-.

In any case, it must be taken into account that the diet must also be adapted to individual characteristics. So that, the best option is to consult with a nutritionist.

For example, a shared study in Proceedings of the Nutrition Society evaluated the efficacy and consequences of high-protein diets for athletes and sportspeople.

After doing the research, experts determined that high protein intake may be appropriate for some athletes, but there are potential negative effects that should be considered before implementing this diet. In particular, it must be ensured that there is a sufficient intake of other nutrients to support the training load.

What to remember about muscle definition?

To achieve a physique with defined muscles, it is key to meet the following three premises:

  • Do your exercise routine consistently.
  • Carry out a proper diet.
  • Modify habits to lead a healthy life.

Of course, achieving this requires effort, discipline and patience, since the results will not come by magic. In any case, it is advisable to seek advice from a professional trainer and a nutritionist to make the best choice according to individual characteristics.

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