Split Gym Workout is the key to success | Make your muscles strong by split workout

Divide day wise Routine based Workout Split workout success in bodybuilding

healthbestfit.com

Warm up routine listed below are common for everyday. But the day wise routine must be change for target muscles training  prevent injury or easy to do workout and I think Split your workout is the best options to prevent injury and tiredness. Split workout such as one day should be chest, triceps, other day may be selected for back and bicep, next day should be shoulder and trap, you can select another day for legs and abs at the same day or make it more split like one day for warmup and legs and other suitable day for abs only. 

Warm up routine:

1. Cardio Warm-up:

5 - 10 minutes of light cardio (treadmill, elliptical, or jumping jacks).

2. Joint mobility exercises:

Perform gentle joint mobility exercises to increase blood flow and lubricate the joints.

1. Arm Circle: 1 minute
2. Leg Swing: 1 minute
3. Neck Rotation: 30 seconds each side

With side obliques and abs warm-up sticks:

Side Bend:

1. Hold the stick across your upper back, resting it on your shoulders.
2. Stand with your feet shoulder-width apart.
3. Slowly bend to one side, bringing your elbows toward your hips.
4. Return to the starting position and repeat on the other side.
5. Do 10-15 repetitions on each side.

The twist:

1. Hold the stick with both hands in front of you, arms extended.
2. Keeping your hips forward, rotate your torso to one side, then the other.
3. Focus on engaging your obliques during the rotation.
4. Do 15-20 twists in each direction.

Overhead Reach:

1. With both hands, hold onto the stick with arms extended.
2. While keeping your core engaged, gently lean to one side, feeling a stretch in the side of your torso.
3. Return to center and repeat on other side.
4. Perform 10-12 touches on each side.

Peanuts:

1. Grasp the stick with both hands, starting from one hip.
2. Engage your core and lift the bar diagonally across your body, ending overhead in the opposite direction.
3. Repeat the same procedure on the other side.
4. Perform 12-15 woodchopper motions on each side.

3. Specific warm-up sets:

For the first exercise of each muscle group, do one or two sets with light weights to gradually prepare the muscles for the upcoming workload.

Dynamic Stretching:

Dynamic stretching helps improve flexibility and increases blood flow to muscles. Do this dynamic stretch before starting the main workout:

1. Arm Swing:

1. Stand with feet shoulder-width apart.
2. Swing arms back and forth in a controlled manner.
3. Repeat for 1-2 minutes.

2. Leg Swing:

1. Hold onto a stable surface for balance.
2. Swing one leg forward and back.
3. Repeat for 1-2 minutes on each leg.

3. Torso Twist:

1. Stand with feet shoulder-width apart.
2. Place hands on your hips and twist your torso to one side.
3. Repeat for 1-2 minutes.

4. Hip Circles:

1. Stand with feet shoulder-width apart.
2. Circle your hips clockwise and then counterclockwise.
3. Repeat for 1-2 minutes.

5. Shoulder Rolls:

1. Roll your shoulders back and forth in a circular motion.
2. 
   
3. Repeat for 1-2 minutes.
4. 
   
5. Push-ups: 1-2 sets of 10-15 reps with a focus on controlled movement
6. 
   
7. Perform each dynamic stretch in a controlled manner.
8. 
   
9. Move through the full range of motion for each stretch.
10. 
    
11. Focus on your breathing during both the warm-up and dynamic stretching.
12. 
    
13. Tailor the warm-up to your individual needs and any specific areas of intensity or concern.

Cardio and Core:

Include 20-30 minutes of cardio on two or three consecutive days. Core exercises (plank, Russian twist, leg raises) can be done at the end of each workout or on separate days.

Day 1: Chest and Triceps Workout Routine

Bench Press (4 sets x 8-12 reps)

Progression Tip: Gradually increase the weight as you get stronger. Focus on maintaining proper form.

Time: About 15-20 minutes

Incline Dumbbell Press (3 sets x 10-15 reps)

Progression Tip: Increase the weight of the dumbbells as your strength improves. Ensure full range of motion.

Time: About 12-15 minutes

Chest Flyes (3 sets x 12-15 reps)

Progression Tip: Control the movement and squeeze your chest at the top. Gradually increase the weight for an added challenge.

Time: About 10-12 minutes

Tricep Dips (3 sets x 10-15 reps)

Progression tip: As you get stronger, try adding more reps or adding extra weight. Focus on keeping your shoulders healthy with proper form.

Time: About 10-15 minutes

Triceps Pushdowns (3 sets x 12-15 reps)

Progression Tip: Gradually increase the resistance on the cable machine. Ensure a controlled movement for maximum tricep engagement.

Time: About 10-12 minutes

Overhead triceps extension (3 sets x 12-15 reps)

Advance tip: Use a dumbbell or cable machine. Slowly raise the weight, focusing on the stretch and contraction of the triceps.

Time: About 10-12 minutes

Triceps Kickback (3 sets x 12-15 reps)

Progression Tips: Use proper form and gradually increase the weight over time. Focus on the mind-muscle connection with your triceps.

Time: About 10-12 minutes

Important Notes:

• Rest: Rest for about 60-90 seconds between sets.
• Form: Prioritize proper form over heavy weights to prevent injury.
• Warm-up: Always warm up before starting the routine.
• Cool down: Stretch your chest and triceps to aid recovery.

This stretching routine adds more exercises to extensively target your chest and triceps. Progress tips will help you challenge yourself as you move forward in your fitness journey. Adjust the weight and repetitions based on your individual fitness level and goals.

Day 2: Back and biceps workout routine

Increase repetitions at least 4 to 5 reps, 12 to 15 sets with slow movement and lower weights is the key to get result. However, you may do superset means one exercise for back and one for bicep at the same time.

Deadlift (4 sets x 8-12 reps)

Progression Tip: Gradually increase the weight as your strength increases. Focus on maintaining a flat back and engaging your core.

Time: About 15-20 minutes

Bent Rows (3 sets x 10-15 reps)

Progression Tip: Increase the weight as you develop back strength. Ensure a controlled movement and a full range of motion.

Time: About 12-15 minutes

Lat pulldowns (3 sets x 12-15 reps)

Progression Tip: Slowly increase the weight on the lat pulldown machine. Focus on the mind-muscle connection, squeezing your back muscles at the bottom of the movement.

Time: About 10-12 minutes

Barbell or Dumbbell Curls (3 sets x 10-15 reps)

Progression Tip: Increase the weight over time to challenge your biceps. Focus on controlled, full-range-of-motion curls.

Time: About 10-15 minutes

Hammer Curl (3 sets x 12-15 reps)

Progression Tip: Increase the weight slowly, emphasizing a neutral grip. It targets both biceps and arms.

Time: About 10-12 minutes

Face pulls (3 sets x 12-15 reps)

Progress tip: Use a cable machine. Slowly raise the weight and focus on pulling the rope toward your face, targeting the upper back and rear delts.

Time: About 10-12 minutes

Reverse Grip Barbell Rows (3 sets x 12-15 reps)

Advance tip: Use an underhand grip. Slowly raise the weight, focusing on squeezing your shoulder blades together.

Time: About 10-12 minutes

Important Notes:

• Rest: Rest for about 60-90 seconds between sets.
• Form: Ensure proper form for each exercise to prevent injury.
• Warm-up: Always warm up before starting the routine.
• Cool down: Stretch your back and biceps at the end to aid recovery.

Day 3: Legs and shoulders workout routine

Squats (4 sets x 8-12 reps)

Progression Tip: Gradually increase the weight as your leg strength increases. Focus on maintaining proper squat form with depth and alignment.

Time: About 15-20 minutes

Lunges (3 sets x 10-15 reps per leg)

Progression Tip: Add weight as your balance and strength improve. Perform lunges with controlled movements, ensuring proper form.

Time: About 12-15 minutes

Leg Press (3 sets x 12-15 reps)

Progression tip: As your leg strength increases, increase the weight on the leg press machine. Focus on a full range of motion.

Time: About 10-12 minutes

Overhead Press (3 sets x 8-12 reps)

Progression Tip: Increase weight slowly, maintain strict form. Engage your core and press the weight straight up.

Time: About 10-15 minutes

Lateral raises (3 sets x 12-15 reps)

Progression Tip: Use lighter weights initially and focus on proper shoulder isolation. Slowly raise the weight to challenge your lateral deltoids.

Time: About 10-12 minutes

Front Squats (3 sets x 10-12 reps)

Progression Tip: Initially use lighter weights than your back squats. Increase gradually as your comfort and strength increase.

Time: About 10-12 minutes

Calf Raises (3 sets x 15-20 reps)

Advance tip: Use the machine or a step for a calf raise. Gradually increase the weight or use a step with a higher height for an added challenge.

Time: About 8-10 minutes

Important Notes:

• Rest: Rest for about 60-90 seconds between sets.
• Form: Maintain proper form for each exercise to prevent injury.
• Warm-up: Always warm up before starting the routine.
• Cool down: Stretch your legs and shoulders at the end to aid recovery.

This stretching routine provides a more comprehensive leg and shoulder workout targeting different muscle groups. Adjust the weight and repetitions based on your individual fitness level and goals.

Day 4: Comprehensive Abs Workout Routine

Incorporating a stick into a warm-up routine or moving sticks on shoulders left and right and vice-versa can be an effective way to prepare the body for physical activity, increase flexibility and improve overall movement patterns. It's always a good idea to consult with a fitness professional to make sure these exercises are appropriate for your personal needs and goals.

Planks (3 sets, hold for 30-60 seconds)

Progression Tip: Gradually increase your plank duration as your core strength improves. Focus on maintaining a straight line from head to heels.

Time: About 7-10 minutes

Russian Twist (3 sets x 20 reps)

Progression Tip: As your oblique strength improves, add weight (eg, holding a medicine ball or weight plate). Twist your torso from side to side with control.

Time: About 7-10 minutes

Leg raises (3 sets x 15 reps)

Progression Tip: Gradually increase the difficulty by raising your legs or adding ankle weight. Focus on controlled movements and engage your lower abs.

Time: About 7-10 minutes

Crunches in a floor and Bicycle Crunches (3 sets x 20 reps per side)

Progression Tip: Increase the number of reps or add a twist for more oblique engagement. Make sure your shoulder blades lift off the ground during each repetition.

Time: About 7-10 minutes

Ab Rollout (3 sets x 10-12 reps)

Progression Tip: Start with a partial rollout and gradually progress to a full rollout as your core strength increases. Use an ab wheel or stability ball.

Time: About 7-10 minutes

Mountain Climber (3 sets x 20 reps per leg)

Progression Tip: Increase the speed or add a twist to intensify the exercise. Maintain a strong plank position throughout.

Time: About 7-10 minutes

Hanging Leg Raises (3 sets x 12-15 reps)

Progression Tip: Hang from a pull-up bar and lift your legs. Increase the difficulty by raising your legs to a higher position. Focus on controlled movements.

Time: About 7-10 minutes

Thank you for reading this article. Please share with your family members and friends and support my website to grow further.

Home
Top 10 Best Compound Exercises for Muscle and Strength: what, why and how to do them best compound exercises full-body compound workout

Who is the most inspirational bodybuilder?
Key to success in gym workout Best Warmup and Strengthen Core Muscles and Prevent Injury Dynamic stretching Cardio HIIT Training
What is the best exercise for your forearms? Why are strong forearms important?
Best Biceps Workout Exercises for Building Muscle
Most Effective Triceps Exercises and the Best Triceps Workouts for Building Muscle
Best Abs Workout, What is the most effective abs workout?
What chest exercise is most effective? Killer Chest workout The Ultimate Chest Workout for biggest chest like Arnold
The Best Exercises for a Complete Back Workout And Best Compound Back Exercises for a Full Back Workout
Crazy Bodybuilding best tips step by step tutorials Lose Belly Fat In 10 Days Challenge The Best Abs Workout with lose weight fast
What causes a sore throat? How to get rid of a sore throat?
Persistent sore throat with fever with covid sore throat, no fever, Is Your Sore Throat a Cold, Strep Throat, or Tonsillitis?
Eyes up meaning, eyes up synonym and treatment glaucoma treatment eye drops
Best workout gym music
Perfect Supersets For Killer Abs Best Exercises For Six Pack Abs 5 Advanced Level Six-pack Abs
How do I get motivated for the gym?
Weight Loss Tips and Tricks Step by Step
Workout is a must on a regular basis to fit yourself
10 effective ways and changing food habits to increase immunity

jumaworkers.com Click the social icons above to share your affiliate link or code with your friends and you will get $2 for every verified claimable invite. It's very simple 😊 https://jumaworkers.com/?a=20694f3b