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WHAT IS A SPLIT ROUTINE?

A split routine is a type of workout program in which different muscle groups are trained on different days. This can be an effective way for athletes to train and achieve specific fitness goals. Here's an example of a split routine for athletes:

Day 1: Chest and Triceps

  1. Bench press - 3 sets of 8-10 reps

  2. Incline bench press - 3 sets of 8-10 reps

  3. Chest flyes - 3 sets of 10-12 reps

  4. Tricep pushdowns - 3 sets of 10-12 reps

  5. Tricep dips - 3 sets to failure

Day 2: Back and Biceps

  1. Pull-ups or chin-ups - 3 sets to failure

  2. Lat pulldowns - 3 sets of 8-10 reps

  3. Rows - 3 sets of 8-10 reps

  4. Bicep curls - 3 sets of 10-12 reps

  5. Hammer curls - 3 sets of 10-12 reps

Day 3: Legs

  1. Squats - 3 sets of 8-10 reps

  2. Deadlifts - 3 sets of 8-10 reps

  3. Leg press - 3 sets of 10-12 reps

  4. Leg extensions - 3 sets of 10-12 reps

  5. Leg curls - 3 sets of 10-12 reps

Day 4: Shoulders and Abs

  1. Dumbbell shoulder press - 3 sets of 8-10 reps

  2. Lateral raises - 3 sets of 10-12 reps

  3. Front raises - 3 sets of 10-12 reps

  4. Rear delt flyes - 3 sets of 10-12 reps

  5. Planks - 3 sets of 30-60 seconds

  6. Bicycle crunches - 3 sets of 20-30 reps

Notes:

Rest for 1-2 minutes between sets and exercises.

Use a weight that allows you to complete the desired number of reps with good form.

Increase weight gradually as you become stronger and more comfortable with the exercises.

Make sure to stay hydrated and fuel your body with proper nutrition before and after the workout.

It's important to listen to your body and adjust the workout as needed based on your individual needs and limitations.

Remember, this is just an example of a split routine and can be adjusted based on individual preferences and needs. It's always a good idea to consult with a certified personal trainer or healthcare provider before starting a new workout program.



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