Here’s a way to help those on a split shift routine to add a bit change to their workout. Alternate your muscles every week for a 3 week cycle. This way your body doesn’t get used to working in a specific pattern. This way requires 3 days a week and gives 4 days of rest. Remember rest is important to the recovery of muscle fibers and 4 days is sufficient enough for beneficial muscle growth.
Week 1
Monday - Chest/Biceps
Tuesday - off
Wednesday - Shoulders/Legs
Thursday - off
Friday - Back/Triceps
Saturday - off
Sunday - off
Week 2
Monday - Chest/Shoulders
Tuesday - off
Wednesday - Back/Biceps
Thursday - off
Friday - Triceps/Legs
Saturday - off
Sunday - off
Week 3
Monday - Chest/Back
Tuesday - off
Wednesday - Triceps/Shoulders
Thursday - off
Friday - Legs/Biceps
Saturday - off
Sunday - off
I personally like to do abs on 2 of the workout days with 1 or 2 exercises each day. If you don’t specifically workout on those day you can cycle the 3 days as the week’s progress. At the end of a 6 week time period take a full week off to give your muscles a complete rest and the cycle can start fresh again.
Chest
Flat Dumbbell Bench Press
Incline Barbell Bench Press
Flat Bench Dumbbell Flies
Incline Dumbell Flies
Shoulders
Standing Military Dumbbell Press
Lateral Raises
Rear Delt Flies
Biceps
Standing Barbell Curls
Preacher Dumbbell Curls
Seated Dumbell Curls
Triceps
Tricep Press Downs
Dips
Skull Crushers
Back
Deadlift
Pull Ups
Seated cable Row
Bent Over Barbell Row
Bent Over 1 Arm Dumb bell Rows
Legs
Squats
Romanian Deadlifts
Lunges/Split Squats
Calve Press
Abs
Sit-Ups
Pikes
Bicycles
leg lifts
Try it out and add a bit of change to you workout routine. Feel free to let me know what you think and remember; if you’re not sweating, you not working hard enough.
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