Workout Routines & Splits

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Workout routines are what exercises, how many sets, how many reps etc.

 For example 3 sets on the flat bench press, 3 sets on the incline bench press, and 2 sets of flat dumbbell flyes, is an example of one of the many chest weightlifting workout routines. A workout split is the term given to split up your workout. What days you do what muscle on. For example, doing biceps, back and legs on Monday, and do triceps, shoulders,and chest on a Thursday, is a workout split.

One rule when maiing weighlifting programs, is to make sure to split it so that you aren't overtraining.  Doing chest on Monday then triceps on Tuesday then shoulders on Wednesday will overtrain your triceps. Why? Because every chest and shoulder exercise works the triceps secondary. And almost every back exercise works the biceps secondary. So you would need to do one of three things when making your routines and your splits:

1) Work chest, triceps and shoulders on the same day and biceps and back on the same day so that it's ok if the secondary muscles get worked that day because your doing them anyway.

2) Separate those muscles that work a secondary muscle so that they are far enough apart not to overtrain you.

3) Do chest and triceps Monday, shoulders Thursday, and back and biceps Friday.

Coming up with weightlifting workout routines and splits isn't rocket science, once you understand how it all works, you can easily create your own.

Here are a few sample routines I have either used, or are commonly used by other people.

Sample Splits:

  • Monday - Chest/ Back
  • Tuesday - Off
  • Wednesday - Legs
  • Thursday - Off
  • Friday - Shoulders/Arms
  • Sat & Sun - Off


  • Monday - Chest/ Biceps
  • Tuesday - Off
  • Wednesday - Shoulders/Legs
  • Thursday -Off
  • Friday - Back/Triceps
  • Sat & Sun - Off


  • Monday - Chest/ Triceps
  • Tuesday -Back/Biceps
  • Wednesday - Off
  • Thursday - Shoulders
  • Friday - Legs
  • Sat & Sun - Off

Remember these are just sample workouts, some people like to workout on the weekend but I don't. It all depends on what days you have the time to do your workouts. Which is why these are just samples, not splits you have to use.

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