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Monday, Wednesday, and
Friday - Split Routine: In
this workout, you work each body part once a
week. This is a very basic workout. Do at least 1 or 2 exercises for
each body
part and do 3 to 5 sets of each exercise. Start off with a light weight
for the
first set of each exercise for a warm up. Do about 12 or 15 reps and
increase
the weight in even increments for each set. Try to do 8 to 10 reps for
each set
after your warm up set.
Monday:
Chest and Back
Wednesday:
Legs and Abdominals
Friday:
Shoulders and Arms
To
get an idea of what
exercises to do for each body part, follow the links on the navigation
bar at
the top of this page.
Here
is another example of
another way to split your routine using the push, pull method. The push
pull
method is when you work the muscles that push in one workout, and then
you work
the muscles that push in another workout.
Monday:
Chest, Shoulders and Triceps (These are the muscles that push)
Wednesday:
Legs and Abdominals
Friday:
Back and Biceps (These are the muscles that pull)
Here
is another example of a
Monday, Wednesday and Friday routine. In this routine you are working
part of
your body once a week and the other parts twice a week. The following
week you
reverse the order.
Monday:
Chest, Back and Legs
Wednesday:
Shoulders, Arms and Abdominals
Friday:
Chest, Back and Legs
The
following week you would
reverse the order and do Shoulders, Arms and Abdominals on Monday and
Friday
and do Chest, Back and Legs on Wednesday.
Monday, Tuesday, Thursday
and Friday Split
Routine: In this workout
program, you are doing each body
part twice a week.
Monday:
Chest, Back and Legs
Tuesday: Shoulders,
Arms and Abdominals
Wednesday:
Rest
Thursday: Chest,
Back and Legs
Friday:
Shoulders, Arms and Abdominals
You
can also modify this
routine into the push, pull method;
Monday:
Chest, Shoulders, Triceps and Legs
Tuesday: Back,
Biceps and Abdominals
Wednesday:
Rest
Thursday: Chest,
Shoulders, Triceps and Legs
Friday:
Back, Biceps and Abdominals
6 Days a Week Routine: In this workout routine,
you are doing
each body
part twice a week.
Monday:
Chest and Back
Tuesday: Shoulders
and Arms
Wednesday:
Legs and Abdominals
Thursday: Chest
and Back
Friday:
Shoulders and Arms
Saturday: Legs
and Abdominals
Sunday:
Rest
Here
is another variation of
the 6 days a week routine:
Monday:
Chest, Shoulders and Triceps
Tuesday: Back
and Biceps
Wednesday:
Legs and Abdominals
Thursday: Chest,
Shoulders and Triceps
Friday:
Back and Biceps
Saturday: Legs
and Abdominals
Sunday:
Rest
These
are just a few
examples of how to split your routine into more than one workout. The
possibilities are endless. Whether you choose to workout 3, 4, 5 or 6
days a
week, each individual needs to find the routine that works best for him.
Splitting
your routine into
more than one workout is just one of the things that you need to do in
order to
Build Muscle Fast. Also, always make sure you are getting enough
protein. For
maximum results try a good pre workout supplement before you start your
routine
and take a high quality protein supplement at the end of your workout.
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