Split routines are the way to go if you don’t want to spend all day at the gym, and they’re great for those who want to do more than three exercises per body part. Since you’re not working out your whole body in one day, you’re able to have more intense workouts, lift heavier weights, and pay closer attention to the body parts you are training. Split routines can be done in a few ways, which is cool, because if you get bored, you have the option to switch it up.
Push and Pull
The Push and Pull split routine lets you work all muscle groups that push on one day followed by working all the muscles that pull another day. Chest, shoulders and triceps are your push day, followed by back and biceps on your pull days. Pushing exercises are those where the resistance is moving away from your body during the positive phase, where as pulling exercises bring the resistance towards the body. Examples of this would be bench press, military press and leg press when pushing, and rowing, pull downs and bicep curls when pulling.
The upper-lower routine is exactly what it sounds like; upper body one day, followed by lower body the next day, and the third day to rest or do cardio solely. This also allows for the appropriate time frame for your muscles to heal in between sessions. You also get to focus on leg days more extensively, because you are not putting out the extra energy it would take if you were to workout other muscle groups on the same day. Days 1 and 4 would be back, chest, shoulders, bicep and triceps. Finding multi-exercises in the same movement, like a bicep curl into a military press, are a great way to save time, while working out two completely different muscles in less than a minute. Days 2 and 5 would be legs; hamstrings, quads, calves and every girls favorite, glutes. Squats, leg press machines and lunges are always the way to go when we’re crunched for time, because they target the whole thigh; calves, quads, hamstrings and glutes. Our body needs to recover as a whole, not just by muscle sections. Allow yourself 1-2 days of either complete rest, or supplement it with cardio, while still maintaining a clean diet, laying off the sweets, getting plenty of sleep and drinking lots of water.
Super-setting is working one muscle group, then going into another muscle group immediately, with minimal rest between exercises, increasing workout intensity Examples could be teaming up biceps with triceps, back with chest, and shoulders with legs is one. Or you can choose to do back and biceps, triceps and chest, and legs with shoulders. A weekly super-set routine might look like this: Monday- start with lat pull downs, then go into bicep curls with free weight, rest for 1 minute. Repeat that set 3-4 times. Then head over to cable rows, into concentration curls, rest 1 minute. Repeat 3-4 times. Another back workout, into a bicep workout, rest, repeat 3-4 times, doing about 5 back and 5 bicep workouts of your choice altogether. Tuesday would be similar- pick a tricep workout, go into a chest workout, rest 1 minute, repeat that set 3 times, then pick another set. And Wednesdays would be squats, military press, rest, repeat 3-4 times etc.
Circuit training is for anyone wanting to get a quick, full body workout, and burn crazy calories. When doing circuit training, you should start with your legs, followed by back, then chest, shoulders, calves, tris, and bis, in that order, working your largest muscle group, to your smallest. Start with a squat, followed up with dumb bell rows, push ups, military press, calve raises, tricep pull downs with a rope, and finally bicep curls. Rest for 2-3 minutes. Repeat 3-4 times. Next set, pick out one exercise for each muscle group again, put them in largest muscle to smallest order, and repeat. Depending on what you’re trying to achieve, you can either go through this fast, or do a more controlled, slow routine. Doing this routine fast is similar to a cardio session. The slower you go, the more of a muscle builder/toner it is.