You should split your exercises into a structured routine focusing on different muscle groups on different days, allowing for adequate recovery. A common and effective way to split your exercises is using a push, pull, and legs approach, as illustrated in the provided reference.
Recommended Exercise Split:
The recommended routine follows a six-day cycle with a rest day, as follows:
| Day | Focus | Muscle Groups |
|---|---|---|
| 1 | Push | Chest, Shoulders, Triceps |
| 2 | Pull | Back, Biceps, Forearms |
| 3 | Legs | Quads, Glutes, Hamstrings, Calves |
| 4 | Push | Chest, Shoulders, Triceps |
| 5 | Pull | Back, Biceps, Forearms |
| 6 | Legs | Quads, Glutes, Hamstrings, Calves |
| 7 | Rest | Full Rest |
Push Exercises:
- Chest: Bench press, incline press, push-ups.
- Shoulders: Overhead press, lateral raises, front raises.
- Triceps: Close-grip bench press, triceps extensions, dips.
Pull Exercises:
- Back: Pull-ups, rows, lat pulldowns.
- Biceps: Bicep curls, hammer curls, concentration curls.
- Forearms: Wrist curls, reverse wrist curls.
Leg Exercises:
- Quads: Squats, leg press, lunges, leg extensions.
- Glutes: Hip thrusts, glute bridges, donkey kicks.
- Hamstrings: Romanian deadlifts, hamstring curls.
- Calves: Calf raises.
Benefits of This Split:
- Effective Muscle Targeting: Ensures all major muscle groups are worked systematically.
- Adequate Recovery: Allows sufficient time for each muscle group to recover before being worked again.
- Balanced Training: Promotes balanced strength and development across the body.
- Structured Approach: Provides a clear routine, making it easy to follow and track progress.
This structured routine, by focusing on push, pull, and leg muscle groups, effectively organizes your workout schedule and promotes muscle recovery and overall fitness.
