This week my aim was to work the whole body out in split routines. Split training basically breaks up your workout down so that each day you are training a different group of muscles.

The benefits of split training is that there is much less general fatigue occurring, you can focus more intently on muscle groups which often leads to a higher quality workout. Splits are great for those who don’t want to spend too long in the gym as they are fast paced and intense meaning you could be in and out in as little as half and hour to forty five minutes.

Here is my week of splits broken down:

Firstly, complete one warm up set, then find a weight that is 70% of your max and complete 3 sets of 8-12 reps on each lift.

Day 1 –  Squats

  • Back squats
  • Front squats
  • Lunges

Day 2 –  Deadlifts

  • Narrow grip deadlifts
  • Wide grip deadlifts
  • Prone rows
  • Pull ups

Day 3 –  Chest & Back

  • Flat bench press
  • Incline bench press
  • Flyes
  • Dumbbell rows
  • Prone rows
  • Bent over barbell rows

Day 4 –  Arms & Shoulder

  • Military press
  • Reverse flyes
  • Skullcrushers
  • Bicep pull ups
  • One arm cable curls
  • Use a weighted plate  for overhead tricep extensions
  • One arm cable tricep press downs

The aim here is to do a workout that balances out your entire body so for every upper or low body push there will also be an upper or lower body pull, this is great for improving your posture and getting lean fast.

Happy training,

Adam White

Adam-White-Squating