A split routine is a type of workout program in which different muscle groups are trained on different days. This can be an effective way for athletes to train and achieve specific fitness goals. Here's an example of a split routine for athletes:
Day 1: Chest and Triceps
Bench press - 3 sets of 8-10 reps
Incline bench press - 3 sets of 8-10 reps
Chest flyes - 3 sets of 10-12 reps
Tricep pushdowns - 3 sets of 10-12 reps
Tricep dips - 3 sets to failure
Day 2: Back and Biceps
Pull-ups or chin-ups - 3 sets to failure
Lat pulldowns - 3 sets of 8-10 reps
Rows - 3 sets of 8-10 reps
Bicep curls - 3 sets of 10-12 reps
Hammer curls - 3 sets of 10-12 reps
Day 3: Legs
Squats - 3 sets of 8-10 reps
Deadlifts - 3 sets of 8-10 reps
Leg press - 3 sets of 10-12 reps
Leg extensions - 3 sets of 10-12 reps
Leg curls - 3 sets of 10-12 reps
Day 4: Shoulders and Abs
Dumbbell shoulder press - 3 sets of 8-10 reps
Lateral raises - 3 sets of 10-12 reps
Front raises - 3 sets of 10-12 reps
Rear delt flyes - 3 sets of 10-12 reps
Planks - 3 sets of 30-60 seconds
Bicycle crunches - 3 sets of 20-30 reps
Notes:
Rest for 1-2 minutes between sets and exercises.
Use a weight that allows you to complete the desired number of reps with good form.
Increase weight gradually as you become stronger and more comfortable with the exercises.
Make sure to stay hydrated and fuel your body with proper nutrition before and after the workout.
It's important to listen to your body and adjust the workout as needed based on your individual needs and limitations.
Remember, this is just an example of a split routine and can be adjusted based on individual preferences and needs. It's always a good idea to consult with a certified personal trainer or healthcare provider before starting a new workout program.
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