Personally, I love training more than one muscle group at a time for a larger overall calorie burn and a more effective workout.
However, I structure my split so that the main focus is on one muscle (in this case, back) with a secondary focus on another muscle (in this case, glutes). The rest of my split looks like this;
Tuesday- Main Focus: Back and Biceps, Secondary Focus: Chest, Shoulders and Triceps
Thursday- Main Focus: Legs, Secondary Focus: Back and Biceps
Saturday- Main Focus: Chest, Shoulders and Triceps, Secondary Focus: Legs
Sunday- Main Focus: Core
Of course, this is what I find works best for me and while I recommend that you try it, I encourage you to do what is best for you and your body.
So a few things to note about my workout.
1. I love Compound Exercises: any exercise that involves the use of more than one muscle group at a time. I love them because it allows me hit more than one muscle at a time, acts as a cardio workout and burns the most amount of calories.
2. I work in a rep range of 8-12, with either 3 or 4 sets of every exercise.
3. With every workout, I always try to add more weight (no matter how small, even if it’s 1kg) OR another rep. That’s how you advance.
4. I change around the order of exercises or just the exercises from time to time as well, just to ensure that my body doesn’t adapt and reach a plateau.
5. With every exercise, always try to go as heavy as possible. Do not fear heavy weights (especially you, ladies!), they will shape and “tone” your body the fastest.
6. S/s stands for “superset with.” This means that after completing one exercise, you move onto the next without a break. Great for getting your heart-rate up.
However, here’s a snapshot of what I did on Tuesday.
Ergo 5 mins
Foam Roller 10 mins
Deadlifts: 4 sets of 10-12 reps (until fail)
s/s Seated Calf Raises: 4 sets until fail.
Long Rows on the TRX: 4 sets of 12 reps.
Pull Ups: 3 sets of 10 reps.
s/s Close Grip Pulldowns: 3 sets of 10 reps.
Chest Press: 3 sets of 12 reps.
s/s Bicep Curls: 3 sets of 10 reps.
One Handed Rows: 3 sets of 12 reps (each side).
Straight Arm Pulldown: 3 sets of 10 reps.
s/s Arnold Press; 3 sets of 8 reps.
Leg Drops: 3 sets of 12 reps (with dumbbell between feet)
s/s Crunches on Exercise Ball: 3 sets of 20 reps (with weightplate held behind head).
Oblique Crunches on Hyperextension Bench: 3 sets of 12 reps each side.
Seated Rows: 3 sets of 12 reps.
s/s Forearm Strength and Grip Work.
So there you have it! Try this routine and let me know how you find it.
If you have any questions about it, just comment below and I’ll get back to you.
NOTE: Featured pic- Photo Credit: @dannibelle