Comprehensive Split Routine Gym Exercise Plan with Repetitions and Sets

Achieve your fitness goals with this comprehensive split routine gym exercise plan. This workout schedule targets specific muscle groups, with each exercise performed for a specific number of repetitions and sets. Take your training to the next level and maximize your results!

Common Exercise for everyday

Start with warmup sessions like treadmills first speed down and then you can up the speed until sweating (cardio exercise) and also cycling (Racing cycling style are the best warmup and also works for your leg exercise) and cross treadmill are the best for warmup to ready your body to start exercise and then do the schedule below.

Regarding weight management, it's important to adjust the weights used for each exercise based on your individual strength and goals.

Weight Management

Choose a weight that allows you to complete the prescribed number of repetitions with proper form, while still challenging your muscles.
For muscle growth (hypertrophy), aim for a weight that leads to fatigue within the recommended repetition range (10-12 reps) for each set.
If your goal is strength development, you can increase the weight and lower the number of repetitions (e.g., 6-8 reps) to focus on lifting heavier loads.
To improve muscular endurance, you can decrease the weight slightly and perform higher repetitions (e.g., 12-15 reps).

Day 1: Chest and Triceps

Bench Press: 3 sets of 10-12 repetitions

During the bench press, the specific muscles targeted can vary depending on the width of your grip. Here's how wide and close grips affect muscle engagement:

Wide Grip: Chest (Pectoralis Major): A wider grip places greater emphasis on the outer portion of the chest muscles, particularly the pectoralis major.

Front Shoulders (Anterior Deltoids): The wider grip also involves the front shoulder muscles or anterior deltoids to a greater extent.

Triceps: While the triceps are engaged in both wide and close grips, they are still involved in the movement when using a wider grip, although to a slightly lesser degree compared to the close grip.

Close Grip: Triceps: The close grip bench press puts more emphasis on the triceps since the hands are positioned closer together, reducing the involvement of the chest muscles.

Chest (Pectoralis Minor): The pectoralis minor, a smaller muscle located underneath the pectoralis major, is activated to a greater extent with a close grip bench press.

Front Shoulders (Anterior Deltoids): The front deltoids are still involved in the movement, but to a lesser degree compared to the wide grip bench press.

It's important to note that while grip width can influence muscle engagement, both wide and close grip bench presses engage multiple muscle groups, including the triceps, chest, and shoulders. It's beneficial to include variations of both wide and close grip bench presses in your training routine to target different muscle fibers and promote overall upper body strength and development.

Dumbbell Flyes or Pictorial Machine fly or cable fly: 3 sets of 10-12 repetitions

The main difference among dumbbell flyes, pec deck machine fly, and cable fly exercises lies in the equipment used and the mechanics of the movement. Here's a breakdown of each exercise:

Dumbbell Flyes:

Dumbbell flyes are performed using a pair of dumbbells.

Here's how they work: Equipment:

Dumbbells Mechanics:

Lie on a flat bench, hold the dumbbells with palms facing each other, and extend your arms straight up. Lower the dumbbells in a wide arc, keeping a slight bend in your elbows, until your chest muscles are stretched. Then, bring the dumbbells back up by squeezing your chest muscles together.

Benefits:

Dumbbell flyes allow for a greater range of motion and increased stabilization compared to other flye variations. They engage the chest muscles (particularly the pectoralis major) and also activate the front deltoids and triceps to some extent.

Pec Deck Machine Fly:

The pec deck machine, also known as the butterfly machine or chest fly machine, provides a guided movement for the chest fly exercise: Equipment: Pec deck machine

Mechanics: Sit on the machine with your back against the pad and grasp the handles. Position your elbows at shoulder height. Push the handles forward, bringing them together in front of your chest. Slowly reverse the movement to return to the starting position.

Benefits: The pec deck machine isolates the chest muscles, particularly the pectoralis major, and reduces the involvement of secondary muscle groups. It provides a controlled motion and is suitable for individuals who may have difficulty with free weights or require additional support.

Cable Fly:

Cable fly exercises are performed using a cable machine and allow for continuous tension throughout the movement:

Equipment: Cable machine with adjustable pulleys and handles/attachments

Mechanics: Stand in the center of the cable machine and hold the handles or attachments at shoulder height. Step forward with a split stance and slightly bend your elbows. Pull the handles together in front of your chest, focusing on squeezing your chest muscles. Slowly reverse the movement to return to the starting position.

Benefits: Cable fly exercises provide constant tension on the chest muscles throughout the range of motion. They allow for different variations, such as high-to-low cable flyes or low-to-high cable flyes, which can target different parts of the chest.

All three exercises—dumbbell flyes, pec deck machine fly, and cable fly—can effectively target and strengthen the chest muscles. The choice among them may depend on personal preference, available equipment, and individual training goals. It's beneficial to incorporate a variety of exercises in your workout routine to challenge the muscles from different angles and stimulate growth.

Incline Bench Press: 3 sets of 10-12 repetitions

To address the common mistakes during the incline bench press, here are some solutions and tips:

Grip width: Make sure your grip width is slightly wider than shoulder-width apart. This allows for proper engagement of the chest muscles. Experiment with different grip widths to find what feels most comfortable and effective for you.

Body positioning: Maintain a stable and neutral spine throughout the exercise. Keep your feet planted on the floor and press your hips into the bench for stability. Engage your core muscles to support your body position.

Arching the back: Find a balance between maintaining a slight arch in your lower back for stability and avoiding excessive hyperextension. Engage your core muscles and focus on keeping your spine aligned during the movement.

Elbow position: Keep your elbows tucked in slightly at a 45-degree angle. This helps to engage the chest muscles effectively and reduces stress on the shoulder joints.

Control and bouncing: Focus on maintaining control throughout the movement. Avoid using momentum or bouncing the bar off your chest. Lower the barbell under control, pause briefly at the bottom, and then press it back up with controlled force.

Full range of motion: Ensure you're performing the exercise through its full range of motion. Lower the barbell until it touches your chest, and then extend your arms fully at the top. This allows for maximal muscle activation and strength gains.

Additionally, consider these general tips for improving your incline bench press technique:

Warm up properly before starting your sets to prepare your muscles and joints for the exercise.

Start with lighter weights and focus on mastering the proper form and technique before progressing to heavier weights.
Use a spotter or have someone knowledgeable observe your form to provide feedback and assistance if needed.
Incorporate other chest exercises, such as dumbbell flyes and push-ups, to complement and strengthen your chest muscles.

Remember, it's always beneficial to consult with a qualified fitness professional or trainer who can assess your form and provide personalized guidance to help you improve your incline bench press technique.

Decline Bench Press: 3 sets of 10-12 repetitions

Triceps Dips: 3 sets of 10-12 repetitions

Triceps Pushdowns: 3 sets of 10-12 repetitions

Day 2: Back and Biceps

Pull-ups or Lat Pulldowns: 3 sets of 10-12 repetitions

Pull-ups is a difficult job. So, before pull-ups consult with instructors. You may need support or use assisted pullup machine to perform as a beginners else you will suffer injury.

Bent-Over Rows: 3 sets of 10-12 repetitions

Bent-over rows are a compound exercise that targets the back muscles, providing strength and muscle development. To ensure a safe and injury-free workout, it's crucial to understand common mistakes and follow recovery guidelines.

Common Mistakes to Avoid:

Maintain a neutral spine throughout the exercise to protect your lower back. Avoid rounding your back, as this places excessive strain on the vertebrae and can lead to injury.

Start with a weight that allows you to maintain proper form and control throughout the movement. Using too much weight compromises technique and increases the risk of strain or injury.

Grip the barbell or dumbbells with an overhand grip, slightly wider than shoulder-width apart. Avoid gripping too narrow or wide, as it can strain the wrists and compromise stability.

Recovery Guidelines:

Prior to performing bent-over rows, warm up your body with light aerobic exercise, such as jogging or cycling, for 5-10 minutes.
Follow it with dynamic stretches that target the back, shoulders, and arms, preparing your muscles for the exercise.
Place emphasis on proper form and technique throughout the exercise.
Engage your core, keep your back straight, and retract your shoulder blades to maintain stability and minimize strain.
Increase the intensity, weight, or repetitions gradually over time.
Progressing too quickly can overwhelm your muscles and increase the risk of injury. Allow your body time to adapt and get stronger.
Pay attention to any discomfort or pain during or after the exercise.

If you experience sharp or persistent pain, stop immediately and consult a healthcare professional.

After your workout, cool down with light stretching to promote flexibility and prevent muscle tightness. Consider using foam rollers or gentle massages to alleviate muscle tension and promote recovery.

a) Rounded Back:

Maintain a neutral spine throughout the exercise to protect your lower back. Avoid rounding your back, as this places excessive strain on the vertebrae and can lead to injury.

b) Using Excessive Weight:

Start with a weight that allows you to maintain proper form and control throughout the movement. Using too much weight compromises technique and increases the risk of strain or injury.

c) Improper Hand Placement:

Grip the barbell or dumbbells with an overhand grip, slightly wider than shoulder-width apart. Avoid gripping too narrow or wide, as it can strain the wrists and compromise stability.

a) Warm-Up and Stretching:

Prior to performing bent-over rows, warm up your body with light aerobic exercise, such as jogging or cycling, for 5-10 minutes.

Follow it with dynamic stretches that target the back, shoulders, and arms, preparing your muscles for the exercise.

b) Focus on Technique:

Place emphasis on proper form and technique throughout the exercise.

Engage your core, keep your back straight, and retract your shoulder blades to maintain stability and minimize strain.

c) Gradual Progression:

Increase the intensity, weight, or repetitions gradually over time.

Progressing too quickly can overwhelm your muscles and increase the risk of injury. Allow your body time to adapt and get stronger.

d) Listen to Your Body:

Pay attention to any discomfort or pain during or after the exercise.

If you experience sharp or persistent pain, stop immediately and consult a healthcare professional.

e) Post-Exercise Recovery:

After your workout, cool down with light stretching to promote flexibility and prevent muscle tightness.

Consider using foam rollers or gentle massages to alleviate muscle tension and promote recovery.

Deadlifts: 3 sets of 10-12 repetitions

Bicep Curls: 3 sets of 10-12 repetitions

Hammer Curls: 3 sets of 10-12 repetitions

Day 3: Legs

Squats: 3 sets of 10-12 repetitions

Lunges: 3 sets of 10-12 repetitions

Leg Press: 3 sets of 10-12 repetitions

Leg Curls: 3 sets of 10-12 repetitions

Calf Raises: 3 sets of 10-12 repetitions

Day 4: Shoulders and Abs

Shoulder Press: 3 sets of 10-12 repetitions

Lateral Raises: 3 sets of 10-12 repetitions

Front Raises: 3 sets of 10-12 repetitions

Upright Rows: 3 sets of 10-12 repetitions

Planks: Hold for 30-60 seconds, repeat 3 times

Planks are a fundamental exercise that target the core muscles, providing a full-body workout and a range of benefits. In this comprehensive guide, we'll explore different plank variations, delve into their remarkable benefits, and highlight common mistakes to avoid for optimal results.
Standard Plank:

The standard plank is the foundation of this exercise and forms the basis for its variations. Here's how to perform it correctly:

Begin in a push-up position with your hands shoulder-width apart, directly under your shoulders.
Engage your core, keeping your body straight from head to heels.
Maintain this position, focusing on stability and proper alignment for the desired duration.

Plank Variations:

a) Side Plank: Start by lying on your side, supporting your bodyweight on one forearm.
Stack your feet or stagger them for stability.
Lift your hips off the ground, forming a straight line from head to heels.
Repeat on the other side.

b) Plank with Leg Lift:

Assume the standard plank position. Lift one leg a few inches off the ground, maintaining your balance and engaging your core.

Lower the leg and repeat on the opposite side.

c) Plank with Shoulder Taps:

Begin in the standard plank position.
While maintaining stability, lift one hand and touch the opposite shoulder.
Alternate sides, focusing on keeping your hips stable throughout the movement.

Benefits of Planks:

a) Core Strength and Stability:

Planks engage multiple core muscles, including the rectus abdominis, transverse abdominis, and obliques.
Strengthening these muscles enhances overall core stability, improving posture and reducing the risk of lower back pain.

b) Improved Posture: Planks promote proper alignment, targeting the muscles responsible for maintaining good posture.

Regular practice can help alleviate the negative effects of prolonged sitting and improve overall body alignment.

c) Full-Body Workout: Planks activate not only the core but also the muscles in the shoulders, back, glutes, and legs.

This compound exercise provides a comprehensive workout, saving time and maximizing efficiency.

Common Mistakes to Avoid:

a) Sagging Hips: Maintain a straight line from head to heels throughout the plank. Avoid allowing your hips to sag or lift too high, as this reduces the effectiveness of the exercise.

b) Incorrect Shoulder Placement:Keep your shoulders directly over your wrists, avoiding any forward or backward shifting. This ensures proper alignment and reduces the strain on your shoulders.

c) Holding Your Breath: Remember to breathe naturally throughout the plank. Holding your breath can lead to tension and decreased performance. Inhale and exhale slowly and rhythmically.

Russian Twists: 3 sets of 10-12 repetitions

Progressive Russian Twists Workout: Finding the Right Weight

Are you ready to level up your core strength and stability? Russian twists are a fantastic exercise that targets your abdominal muscles, obliques, and lower back. To make the most of this exercise, it's essential to choose the appropriate weight and gradually increase the challenge over time. Let's dive into a progressive Russian twists workout that will help you find the perfect weight for your fitness journey:

1️⃣ Start with bodyweight: Begin your Russian twists journey by mastering the exercise with your bodyweight alone. Sit on the floor, lift your feet off the ground, and lean back slightly to engage your core. Twist your torso from side to side, tapping the ground with your hands on each side. Focus on maintaining a controlled and steady movement pattern.

2️⃣ Introduce a light weight: Once you feel comfortable with the bodyweight version, it's time to incorporate a light weight for added resistance. Begin with a small dumbbell or a medicine ball. Hold the weight in front of your chest and perform the twists as before. The added resistance will challenge your muscles and increase the difficulty.

3️⃣ Gradually increase the weight: As your strength and endurance improve, progressively increase the weight you use during Russian twists. Gradually add a few pounds at a time, ensuring you can still maintain proper form and range of motion. Focus on control and engage your core muscles throughout the exercise.

4️⃣ Experiment with different weights: Everyone's strength and abilities differ, so it's important to find a weight that challenges you without sacrificing technique. Continuously experiment with different weights, gradually increasing the load as your body adapts. Remember, quality over quantity is key.

5️⃣ Mix it up with variations: To keep your workouts fresh and engaging, try incorporating various Russian twist variations. You can use different types of weights such as kettlebells, weighted plates, or even resistance bands. Each variation will provide a unique challenge to your core muscles.

Hanging Leg Raises: 3 sets of 10-12 repetitions

In the Hanging Leg Raises exercise, the primary focus is on engaging the abdominal muscles and hip flexors. The movement involves lifting your legs while hanging from a bar or other sturdy surface. Here's a breakdown of the proper technique:

Starting position: Hang from a bar with your arms fully extended and your shoulders relaxed. Your body should be straight, and your legs should be together.

Leg lift: Initiate the movement by engaging your core muscles and lifting your legs. Focus on using your lower abs and hip flexors to raise your legs towards your chest.

Knee or leg position: You have options for the position of your legs during the exercise, depending on your strength and flexibility:

Knee Raise: If you're a beginner or working on building strength, you can start by performing knee raises. Bend your knees and bring them up towards your chest as high as you comfortably can. This movement primarily targets the lower abs.

Leg Raise: As you progress and gain strength, you can transition to full leg raises. Keep your legs straight and lift them up towards the ceiling, aiming to reach a 90-degree angle or higher. This movement targets both the lower and upper abs, as well as the hip flexors.

Controlled movement: Avoid swinging or using momentum to lift your legs. Focus on a controlled and deliberate movement throughout the exercise. Control the lowering phase as well, gradually bringing your legs back down to the starting position.

Remember to maintain proper form and engage your core muscles throughout the exercise. Start with a range of motion that is comfortable for you, and gradually increase the difficulty as your strength improves. If you have any concerns or specific fitness goals, consulting with a qualified fitness professional can provide personalized guidance and help tailor the exercise to your needs.

Popular fitness channels: Look for popular fitness channels that have a good reputation for providing accurate and informative content. Some well-known fitness channels include

Conclusion

This split routine gym exercise plan offers a well-rounded approach to target different muscle groups on different days. Remember to use proper form and technique for each exercise and listen to your body for appropriate rest and recovery periods. Always consult with a certified fitness professional before starting any new exercise routine to ensure it suits your individual needs and abilities. Start your fitness journey today and see the results you desire! It's essential to progress gradually by increasing the weight or repetitions over time to continue challenging your muscles. Start with weights that you can handle comfortably and then gradually increase as you gain strength and confidence. Always prioritize safety and proper form during each exercise to prevent injuries. Consulting with a certified fitness professional can provide personalized guidance for weight management and progression based on your specific needs.