You’ve taken the first step by deciding you want to start
lifting weights. Now it’s time to figure out what type of
lifting split you want to commit to.

Consider first how many days a week you can commit to.
This will greatly help you determine the lifting split that
will be most successful for you. Weight lifters often go by
a split that has you doing a body part/parts one day, and
then another body part the next, and so on until you’ve
hit all body parts. Then, you repeat the process. This
allows for sufficient time in between body parts for
muscle recovery and repair.

A split would look something like this:

  • Day 1- Chest/Biceps
  • Day 2- Back/Triceps
  • Day 3- Interval/Abs
  • Day 4- Legs

People also follow splits that focus on lower and upper
body. These are more common amongst people who can
only make it to the gym three days a week. These splits
aren’t as thorough and you aren’t hitting the muscles as
often each week, but it still works. This split would look
like this:

  • Workout 1- Upper Body
  • Workout 2- Lower Body
  • Workout 3- Upper Body

Let’s take a look at the exercises you could do for each
muscle group/group pairing if you were to follow the 4
day split mentioned above.

Day 1Chest/Biceps:

  • Bench Press,
  • Push Ups,
  • Dumbbell
    Flyes/ Dumbbell Curls,
  • Chin Ups,
  • Preacher Curls

Day 2- Back/Triceps:

  • Lat Pulldowns,
  • Assisted Pull Ups,
  • Seated Row/ Skullcrushers,
  • Assisted Dips,
  • Lying Tricep

You can always change up the muscle groups you pair

For example, you could switch to Chest/Triceps and
Back/Biceps, or you can isolate muscle groups. Let’s say
you want to have a day where you focus on arms- pair
Triceps/Biceps. Mixing up your workout on a regular basis
is a great thing to do as it keeps your body from hitting a

Whatever way you choose to slice and dice your strength
training, there are some rules that remain constant. First
and foremost, ensure you are using proper form. If you ‘re not sure how to perform an exercise, as someone who is sure

how to perform an exercise, as someone who is
certified. It is very easy to injure yourself if your form is
not correct. Also, don’t forget to listen to your body. If
you are scheduled to lift a particular muscle group on a
certain day but your body is yelling “ouch,” or “rest,”

Do listen!

Commitment in the gym is just as important as
the commitment to reasonable rest. Tweak your routine as
needed and start making some gains!

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