Split Routine Samples
There are a multitude of ways to work out in the gym. Some go to the gym and only do cardio machines, some mix a full body circuit in the weight room with cardio machines, and many do split routines on consecutive days where they split the body into upper / lower or push muscles and pull muscles. Some will just work a muscle group a day.
Regardless of how you train, if you are getting in daily activity — good for you. Here are some sample split routines that we like to do. These are the Upper body on Day 1 and Lower body on Day 2 split routine. Depending on your goals you can make Day 3 a cardio only day as a recovery day from lifting hard, or go back to an upper body day on Day 3.
Split routines are basically used so you can get to the gym on back-to-back days without having to work the same muscle groups on consecutive days.
Moderate Level of Fitness
Day 1 - GYM – Upper
Warmup with short 5-10 minute walk, jog, or bike, elliptical.
Repeat 5 times
Jumping jacks 10
Repeat 3 times
Bench press 10
Pullups - max
Pulldowns 10,10 (wide, regular grip)
Plank pose 1 min
Bench dips 10
DB rows 10/arm
100 calorie burnout (fast) on bike or elliptical - time____? (maximize resitance / speed and see how quickly you can burn 100 calories
Walk, jog/walk, run, swim, bike, elliptical, row, stair stepper - pick 1 for a total of 10 -15 minutes of cardio (or longer if you prefer)
Day 2 – legs
Squat / run pyramid – run 25m – 1 squat, run 25m 2 squats, run 25m 3 squats – do up to 10. Use dynamic stretches during the 25m distances too.
Run/walk mix 20 min
(every 5 minutes - stop and do 20 squats)
Elliptical or Bike
20 min pyramid - Make each minute harder than previous min by 1 level of resistance (every 5 minutes - stop and do 20 squats)
Walk 20 min - make each minute harder than previous minutes by increasing speed or incline (treadmill) - build up to a jog? (every 5 minutes - stop and do 20 squats)
More advanced Split Routine
Reverse Pyramid: run 25m in between each set of 3 exercises for 20-11.
Pushups, situps, arm haulers
Max Dips / Pullups
Pullups, Pushups, Situps
100 flutterkicks (non stop)
Pullups, Bench Press, Push press (50%/ up to BW)
Run 1 mile or bike 10 min
5,4,3,2,1 = 15 reps in one set: pullups, push press, mutli-joint dumbbell exercises (or KB clean and press)
Cardio- cooldown 10-15 minutes
Run 1 mile warmup / stretch
Run hills, steps, bleachers, sand etc for 30 minutes
Run 1 mile cool down
Swim 500m without fins
Swim 1000m – anyway you wish:
10 x 100 or 5 x 200…etc.
So when you hear the term SPLIT ROUTINE – now you have an idea of what it means and one of the many ways to "split" the body into multiple groups for training several days a week in a row.
|Workouts General Fitness Stew Smith|