The Complete Split Routine

In this entry, I’ve compiled a Split Routine that focuses on training each muscle group to its kinetic capacity. Remember to bring a spreadsheet so that you can keep track of each amount of weight you use for every exercise.

If you’re hitting the high end of the rep range, the next workout you have to increase the weight; if you are skimming by on the low end, keep at it until you hit that high note.

Keep at this exact routine for about a month, that way you will have gone through each workout at least 4 times. The only way to actually chart growth is to repeat the same exercise and make sure you’re improving on each set.

The Split

Monday– Chest, Tuesday– Legs, Wednesday – Back, Thursday – Triceps, Friday– Biceps, Saturday – Shoulders, Sunday – Cardio

However, you can also do two muscle groups each day; and I typically group antagonistically, so each exercise isn’t hindering the other muscle groups’ ability.

If you don’t understand some of the ways I want you to complete your sets, such as “run the rack” or “1 1/2 fly,” check out our

 

Here is the split routine:

Chest Workout

1a. Bent-Over Cable Fly: feet together; pinch and hold at peak; slow release.

  1. 1st & 2nd Set: 10-12 repetitions; if made to 12, raise weight 2nd set.
  2. 3rd & 4th Set: 8-10 repetitions: if made to 10, raise weight 4th set.

IN COMBINATION WITH

1b.Decline Press: arms wide; stretch far back; do not straighten arms completely.

  1. 1st, 2nd, 3rd, and 4th Set: Burnout.

 

2a. Flat Bench ½ Fly ½ Press: stretch as deep as possible; arm wide for press; ¾ completions.

a. 1st & 2nd Set: 10-12 repetitions; if made to 12, raise weight 2nd set.

b. 3rd & 4th Set: 8-10 repetitions: if made to 10, raise weight 4th set.

IN COMBINATION WITH

2b. Pullovers: hips down; stretch as far back as possible; ¾ completions.

  1. 1st, 2nd, 3rd, and 4th Set: Burnout.

3. Machine Flys: stretch back as far as possible; ¾ completions

  1. Run the Rack

Back Workout

1a. Single Arm Bent Over Rows: back flat; lead with elbows; ¾ completions.

a. 1st & 2nd Set: 10-12 repetitions; if made to 12, raise weight 2nd set.

b. 3rd & 4th Set: 8-10 repetitions: if made to 10, raise weight 4th set.

 

IN COMBINATION WITH

1b. Seated Cable Rows: back angled slightly; lead with elbows; slow release.

  1. 1st, 2nd, 3rd, and 4th Set: Burnout.

2a. T-Bar Rows: flat back; angled upright slightly; lead with elbows.

a. 1st & 2nd Set: 10-12 repetitions; if made to 12, raise weight 2nd set.

b. 3rd & 4th Set: 8-10 repetitions: if made to 10, raise weight 4th set.

 

IN COMBINATION WITH

2b. Machine Flys: lead with elbows; full range of movement; 6 second reps.

  1.       1st, 2nd, 3rd, and 4th Set: Burnout.

 

3. Single Arm Rows: sit down; elbow to hip and further.

  1. Run the Rack

Bicep Workout

This first set is a tri-set; meaning that all three (1a-1c) are done in conjunction with each other without rest. Once you get through the 3 exercises, that constitutes one set- then you take a 30 second break, and repeat.

1a. 21’s:

  1. 1st Set: overhand grip
  2. 2nd Set: inner grip
  3. 3rd Set: outer grip

IN COMBINATION WITH

1b. Incline Curls:

  1. Burnout each set

IN COMBINATION WITH

1c. Karate Kid Curls:

  1. Burnout each set

2. Flat Bench Curls:

a. 1st & 2nd Set: 10-12 repetitions; if made to 12, raise weight 2nd set.

b. 3rd & 4th Set: 8-10 repetitions: if made to 10, raise weight 4th set.

 


Shoulder Workout

Swimmers: don’t sway; lead with elbows.

  1. 1st & 2nd Set: 10-12 repetitions; if made to 12, raise weight 2nd set.
  2. 3rd & 4th Set: 8-10 repetitions: if made to 10, raise weight 4th set.

IN COMBINATION WITH

Arnold Presses: ¾ completions.

  1. 1st, 2nd, 3rd, and 4th Set: Burnout.

Sword Raises: lead with elbow; ¾ completions

  1. 1st & 2nd Set: 10-12 repetitions; if made to 12, raise weight 2nd set.
  2. 3rd & 4th Set: 8-10 repetitions: if made to 10, raise weight 4th set.

IN COMBINATION WITH

Lateral Raise: lead with elbows; ¾ completions

  1. 1st, 2nd, 3rd, and 4th Set: Burnout.

Military Press: alternate behind and in front of neck.

  1. Burnout Set

 

Tricep Workout

Overhead Extensions:

  1. 1st & 2nd Set: 10-12 repetitions; if made to 12, raise weight 2nd set.
  2. 3rd & 4th Set: 8-10 repetitions: if made to 10, raise weight 4th set.

IN COMBINATION WITH

Single Arm Reverse Pull Down:

  1. 1st, 2nd, 3rd, and 4th Set: Burnout.

Skull Crushers:

  1. 1st & 2nd Set: 10-12 repetitions; if made to 12, raise weight 2nd set.
  2. 3rd & 4th Set: 8-10 repetitions: if made to 10, raise weight 4th set.

IN COMBINATION WITH

Rope Extension while kneeling on the ground:

  1. 1st, 2nd, 3rd, and 4th Set: Burnout.

Kickbacks:

  1. Run the Rack

Legs

  1. Deep Breathing Squats – before each squat take 1-2 deep breaths[1]
    1. Rep range in each set as follows for 3 sets

i.      18-20, 18-20, 15-18

IN COMBINATION WITH

  1. Box Jumps
    1. 25, 30, 20

 

 

  1. Sumo Squats
    1. 12-15, 15-18, 18-20

IN COMBINATION WITH

  1. Reverse Lunges
    1. These reps are per side<

i.      10-12, 10-12, 15-18

 

  1. Calf Raises
    1. 25-30, 25-30, 25-30

IN COMBINATION WITH

  1. Front Calf (tibialis) Curls
    1. 25-30, 25-30, 25-30

[1]Circulates oxygen in bloodstream getting rid of the build-up of lactic acid in the muscles, allowing them to work at a high-capacity. This is good for warming up the legs

CARDIO – train cardio as a part of this sequence on days with lighter workouts, such as biceps, triceps, and shoulders

Set treadmill to 2.0


I.           
5 minutes at 4.0

II.            5 minutes at 6.0

III.           
3 minutes at 7.0

IV.            1 minute at 8.0

V.           
1 minute at 9.0

VI.            1 minute at 8.0

VII.           
2 minutes at 7.0

VIII.            2 minutes at 6.0

                          IX.            5 minutes at 4.0

Core Workout – Post Cardio

I like to train core everyday, but you can also train every other day. Its lifters choice!

  • Reverse Hanging Crunches 20
  • Leg Raises 20 ¼ completions
  • Pocket Pinchers 2 sets of 30 seconds
  • Hip Thrusters 20
  • Side Plank 1 minute each
  • Seated twists 2 minutes each
  • Plank
  • Side Crunches
  • Vertical Bench Crunches 20
  • Side Crunches Burnout Set
  • Hyper Extensions 50

 

Make sure you push yourself harder and harder in the gym. If you aren’t sweating, you aren’t working! You’re going to like how fit you look, I guarantee it.

Nick

About Nick

Nick Levato has been involved with the fitness community for over 8 years. Not only is he a Certified Personal Trainer but, has also been trained in martial arts. Nick has overseen the training of many individuals spanning all ages and fitness goals; and experimented most diets; for competitions, cutting, vegetarian, and general diets to coincide with weight training at the time. In addition to training on an individual level, Nick has also taught many group classes. He takes pride in pushing himself to his limits in the gym and in his everyday life.

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