30 Apr Tips to set up a split workout plan
Alternating which muscle groups you exercise can help you get better results and even prevent injury.
Some people break up which days they work out different muscle groups, such as doing shoulders and biceps on one day, then back and legs the next and finally chest and triceps on day three.
Another tip is to alternate push and pull exercises within a given day.
On the back and legs day, for instance, perform non-competing supersets. Let the back rest while working out the quads and vice versa, which will help prevent burnout and keep you fresher for each new set.
You could do front squats (lower front), rows (upper back), lateral lunges (bottom front), and pushups (upper front), while day two consists of dead lifts (lower back), overhead press (upper front), step ups (lower front), and lateral pull downs (upper back).
Here’s an example of a different split routine. You can follow closely or tweak to fit your specific needs and goals:
Monday – Legs
Leg Extension: 3 Sets Of 6-8 Reps
Lying Leg Curl: 3 Sets Of 6-8 Reps
Squats: 3 Sets Of 4-6 Reps
Calf Raise: 3 Sets Of 6-8 Reps
Stiff-Legged Deadlift: 3 Sets Of 4-6 Reps
Leg Press: 3 Sets Of 4-6 Reps
Tuesday – Chest And Shoulders
Dumbbell Shrugs: 3 Sets Of 6-8 Reps
Decline Press: 3 Sets Of 6-8 Reps
Military Press: 3 Sets Of 6-8 Reps
Bench Press: 4 Sets Of 4-6 Reps
Dumbbell Flyes: 3 Sets Of 6-8 Reps
Lateral Raise: 3 Sets Of 6-8 Reps
Cardio or work in an off day
Thursday – Biceps And Triceps
Skull Crushers: 3 Sets Of 6-8 Reps
Chin Ups: 3 Sets To Failure
Overhead Triceps Extensions: 3 Sets Of 4-6 Reps
Barbell Curls: 3 Sets Of 5-7 Reps
Close-Grip Bench Press: 4 Sets Of 4-6 Reps
Concentration Curls: 3 Sets Of 5-7 Reps
Friday – off day or body weight circuit
Squats: 1 Set Of 50 Reps
Pushups: 1 Set Of 25 Reps
Mountain Climbers: 1 Set Of 25 Reps
Bicycle Crunches: 1 Set Of 50 Reps
Burpees: 1 Set Of 25 Reps
Pullups: 1 Set Of 15 Reps
Get A Printable Log Of The Body Weight Circuit.
Saturday – Back
Lat Pulldown: 3 Sets Of 6-8 Reps
Good Mornings: 3 Sets Of 6-8 Reps
Deadlift: 3 Sets Of 4-6 Reps
Chin-Ups: 3 Sets Of 4-6 Reps
Bonus tip you could add the back exercises to a different day. Also, keep a workout log to help track your progress and serve as added motivation.
At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. Consult a doctor before beginning any new fitness program. E-mail him with comments, questions or ideas for future blogs at firstname.lastname@example.org