We start working out and get all psyched but the very next day we feel so clueless as to what we need to do. So we end up repeating the full workout again.
Is this the story of your life? Well, we are here to help you. We will give you a 5-days workout. You can either choose full-body training or a split routine. We are giving you a split workout plan as we think that it leads to lesser fatigue. This is mainly because you work on a particular muscle group on a specific day leading to better performance when it comes to compound movements.
That being said, you end up working on a particular muscle group leading to better adaptation and results. These workouts are not very long. Since you are working on a particular body part, the time spent reduces. With a split workout, you also give enough time to a particular part of the body to recover so that it does not end up being sore.
Things to remember while making a split workout plan:
· In order to formulate a split workout, you need to distinguish between an upper body workout and a lower body workout.
· Your split workout will mainly contain 1 different segment per day, namely your chest, back and shoulder, arms, abs and legs.
· You must increase the number of sets and reps you do in each workout.
· Cardio is a must in each of these routines.
Day #1
Leg Day
1. Dumbbell Squat: Stand with your feet hip-width apart. Keep your back straight and hold a dumbbell in each hand. Lift your arms up to bring the dumbbells close to your shoulder. Push your hips back, bend your knee and squat down until your thighs are parallel to the ground. Make sure that your knee remains behind your ankle. Do 2 sets of 15 reps each.
2. Lunges: Hold a dumbbell in each hand and keep your feet shoulder-width apart. Stand straight and keep your arms by your side. Push your left foot forward and lower your body down such that your left knee is bent at a 90-degree angle and your thigh is parallel to the ground. Your right knee can touch the ground depending on your flexibility. Get back up and do the same for the other side. This makes 1 rep. Do 3 sets of 15 reps each.
Day #2
Chest Day
1. Dumbbell Bench Press: Lie down on the bench and hold a dumbbell in each hand such that your palms are facing each other. Lift your arms up such that the dumbbells are extended straight over your chest. Now, rotate your wrists to make your palms face forward and bend your elbows to make a 90-degree angle. Engage your chest and lower the dumbbells down to bring them a little lower than your chest level. Pause for two seconds and get back to the initial position. Repeat. Do 2 sets of 15 each.
2. Dumbbell Flyes: Lie on the bench and hold a dumbbell in each hand such that your palms are facing each other. Lift the weights up over your chest without locking your joints. Slowly, lower the dumbbells down sideways and go down until you feel a pull. Hold for 2 seconds and get back to the initial position. Repeat. Do 2 sets of 15 reps.
Day #3
Back and Shoulder Day
1. Front Dumbbells Raise: Grab a pair of dumbbell and stand straight. Keep your back straight and keep your hand next to your thighs with your palms facing inwards. Without moving your torso, lift your right arm up and keep your elbows slightly bent. Go up until your arm is a little higher than being parallel to the floor. Hold for a second and get back down. Repeat the same with your left arm. This makes 1 rep. Do 2 sets of 15 reps each.
2. Pull Ups: Hold a pull-up bar such that your palms are facing down and are farther than your shoulder width. While keeping your back straight and knees slightly bent, pull your body towards the bar until your chin touches it. Lower your body down and repeat for 1 minute.
Day #4
Rest
Day #5
Arms Day
1. Tricep Dips: Sit on a chair and keep your back straight. Extend your legs in front of you with your feet on the floor and move forward such that your palms are firmly on the edge of the chair and your hips are in the air. Your arms and legs need to be straight. Now, lower your body down by bending your elbows. Without straining your shoulder, go as low as you can and then get back up. Repeat. Do 2 sets of 15 reps each.
2. Skull Crushers: Hold a barbell in your hand and lie on a bench. You must maintain an overhand grip and your palms must be at shoulder distance. Extend the bar over your head without bending your elbows. Keep your upper arms fixed and lower the weight towards the back of your head. Use your triceps to get back to the initial position and repeat. Do 2 sets of 15 reps each.
Day #6
Abs day
1. Crunches: Lie on the floor, bend your knees and place your feet flat on the floor. Keep your arms behind your head and lift your shoulder blades off the floor. Engage your torso and do not strain your neck. Get back down and repeat. Do 3 sets of 15 reps each.
2. Plank: Get in the push-up position with your palms and toes on the floor and your body aligned in a straight line. Now bend your elbows and place your forearms on the floor with your elbows under your shoulder. Without bending your body, stay in this position for 3 minutes.
Day #7
Rest
There are many exercises that you can incorporate in this workout. Do your research and form a routine to get the most out of your workout.
