One rule when making weight lifting workout programs is to make sure to split it so that you aren't over training. Doing chest on Monday, then triceps on Tuesday, the shoulders on Wednesday will over train your triceps. Why? Because just about every chest and shoulder exercise works the triceps secondary. And, almost every back exercise works the biceps secondary. So, you would need to do one of three things when making your workout routines and splits:
1) Work chest, triceps and shoulders on the same day, and biceps and back on the same day so that it's okay if the secondary muscles get worked that day, because you 're doing them anyway.
2 ) Seperate those muscles and work a secondary muscle so that they are far enough apart not to overtrain you. For example, do chest and biceps Monday, triceps Wednesday, and shoulders and back Friday.
3) Do chest and triceps Monday, and shoulders Thursday, and back and biceps together on Friday.
While there are a variety of weightlifting routines available, a very popular routine is a split routine where you work different body parts on alternating days of the week. A sample split routine is shown below.
1) Work chest, triceps and shoulders on the same day, and biceps and back on the same day so that it's okay if the secondary muscles get worked that day, because you 're doing them anyway.
2 ) Seperate those muscles and work a secondary muscle so that they are far enough apart not to overtrain you. For example, do chest and biceps Monday, triceps Wednesday, and shoulders and back Friday.
3) Do chest and triceps Monday, and shoulders Thursday, and back and biceps together on Friday.
While there are a variety of weightlifting routines available, a very popular routine is a split routine where you work different body parts on alternating days of the week. A sample split routine is shown below.
Monday/Thurday - Chest, Triceps, and Biceps
Chest Flat Bench Press - 4 sets Incline Hammer Strength Machine - 2 sets Dumbell Flyes - 2 Sets Triceps Tricep Press down - 2 sets Dips (Weighted) - 2 sets Biceps Standing Barbell Curls - 3 sets Barbell Preacher Curls - 2 sets Wednesday - Cardio Treadmill - 20 minutes Elliptical trainer - 20 minutes |
Tuesday/Friday - Back and Legs
Back Barbell upright rows - 3 sets Lat Pull downs - 3 sets Seated Cable Row - 2 sets Legs Squats - 4 sets Leg Extension - 2 sets Leg Curls - 2 sets Seated or standing calve raises - 3 sets Shoulders Seated Dumbbell Military Press - 4 sets Lateral Raises - 3 sets Shrugs - 3 sets Saturday/Sunday are days off. |