The purpose of a split routine is to divide the body up into different sections and work these sections individually more thoroughly. Regular routines normally work the whole body in one session, but with a split routine you divide the various muscle groups up over the week and perform a greater amount of exercises for that particular muscle. I often use this routine when personal training clients as I find it give each muscle group a better workout.
Some basic resistance knowledge is required to do this workout please don’t attempt it if you are a complete beginner. If you are unsure or have any injuries or illnesses please consult a personal trainer or fitness professional prior to attempting this. Please also incorporate some cardiovascular work with this as it will help improve your general fitness.
If you are looking to build yourself up and put on some muscle you will need to increase the amount of calories you are eating each day. Those looking to tone should decrease the amount of calories they are eating each day. If you have specific diet requirements please consult a personal trainer or nutritionist to assist you with this.
The week will be divided up as follows, see below for each days specific exercises
Mon: Shoulders and Legs
Tues: Chest
Wed: Arms
Thurs: Back
Fri: Abs and core
Sat: Rest
Sun: Rest
Exercises
Please select a weight that allows you to complete the sets fully, but is heavy enough so that you have to push yourself on the last set of a given exercise. Try to take 1 minutes rest between the sets.
Mon: Shoulders and Legs
Dumbbell Shoulder Press 3 Sets of 12 Reps
Lateral Raise 3 Sets of 12 Reps
Dumbbell Front Raise 3 Sets of 12 Reps
Squats 3 Sets of 12 Reps
Leg Curl Machine 3 Sets of 12 Reps
Calf Raises 3 Sets of 12 Reps
Tues: Chest
Bench Press 3 Sets of 12 Reps
Incline Dumbbell Bench Press 3 Sets of 12 Reps
Dumbbell Flies 3 Sets of 12 Reps
Dumbbell Cable Cross Over 3 Sets of 12 Reps
Wed: Arms
Tricep Cable Pushdown 3 Sets of 12 Reps
Skull Crushers 3 Sets of 12 Reps
Dips 3 Sets of 12 Reps
Bicep Barbell Curls 3 Sets of 12 Reps
Incline Dumbbell Bicep Curl 3 Sets of 12 Reps
Bicep Cable Curls 3 Sets of 12 Reps
Thurs: Back
Chin Ups 3 Sets of as many as you can
One Arm Dumbbell Row 3 Sets of 12 Reps each side
Row Machine 3 Sets of 12 Reps
Lat Pull Down 3 Sets of 12 Reps
Fri: Abs and core
Swiss Ball Sit-ups 3 Sets of 12 Reps
Full Sit-ups 3 Sets of 12 Reps
Cable Machine Wood Chop 3 Sets of 12 Reps each side
Plank 3 Sets of 12 Reps
Lower Back Extensions
Sat: Rest
Sun: Rest
To book a session or for comments and questions call or e-mail me:
E-mail: pete@petegriggs.com. Phone: 07947 049889
Please Read Disclaimer: The opinions expressed in the above articles are those of the authors and theirs alone. Information in the articles is not to be taken as medical advice, please consult you doctor before undertaking any type of exercise programme especially if you have any medical conditions.