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Exercising Specific Muscle Groups

Exercising Specific Muscle Groups
03 Nov

Exercising Specific Muscle Groups

Split workouts give you the chance to isolate and develop weaker muscle groups. Also, compound movements may be more efficient, but they often give less love to smaller muscle groups like your rear deltoids and calves. A split routine could look something like this:

Workout # 1

  • Monday: Hip thrusts, hyperextensions, Romanian deadlifts, lunges (glutes, hamstrings)
  • Tuesday: Dumbbell chest press, lateral raises, shrugs, tricep push-downs (chest, shoulders, triceps)
  • Wednesday: Off
  • Thursday: Bulgarian split squats, leg extensions, standing calf raises (quads, calves)

Friday: Seated row, pull-ups, bicep curls (back, traps, biceps)
Saturday and Sunday: Off

Workout # 2

  • Monday: Chest & Triceps
  • Tuesday: Back & Biceps
  • Wednesday: off
  • Thursday: Shoulders & Abs
  • Friday: Legs
  • Saturday: off
  • Sunday: off

By the end of the week, you will have worked out your entire body, which means you work out one major muscle group once or twice each week. These workouts can include a combination of compound and isolation exercises, but they typically would target a specific muscle group for that day.

Split routines are more appropriate than full-body routines after you’re comfortable in the gym and want to start shaping your body a certain way. Maybe you want broader shoulders, so you would add more shoulder and upper chest exercises in your training. This is why bodybuilders typically do split routines.


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