Hey, everyone! Welcome back to another quick glimpse at how you can live a healthier and happier life. Today I am going to share with you a good starting workout split that I give to those around me that are interested in starting strength training.
As always, take each exercise slowly as you start, and always research an exercise before you attempt it the first time. Also, check with a medical professional that it is okay for you to attempt exercises like these listed.
Monday
Back and Biceps
- Deadlifts: Three sets of 8-12 reps
- One arm dumbbell rolls or barbell row: Three sets of 8-12 reps
- Wide grip weighted pull-ups: Three sets of 8-12 reps
- Dumbbell curls: Three sets of 8-12 reps
- Barbell curls: Three sets of 8-12 reps
- Hammer curls: Three sets of 8-12 reps
Tuesday
Low intensity cardio or HIIT training if in a cutting phase
Wednesday
Chest and Triceps
- Bench press: Three sets of 8-12 reps
- Incline bench press: Three sets of 8-12 reps
- Weighted chest dips: Three sets of 8-12 reps
- Overhead dumbbell extensions: Three sets of 8-12 reps
- Reverse grip bench press: Three sets of 8-12 reps
- Weighted tricep dips: Three sets of 8-12 reps
Thursday
Low intensity cardio or HIIT training if in a cutting phase
Friday
Leg Day
- Barbell squat: Three sets of 8-12 reps
- Barbell/Machine calf extensions: Three sets of 8-12 reps
- Leg curls: Three sets of 8-12 reps
- Front squat: Three sets of 8-12 reps
- Leg extension: Three sets of 8-12 reps
- Barbell/Machine single leg calf extensions: Three sets of 8-12 reps
- Barbell/ Machine hip thrusts: Three sets of 8-12 reps
Saturday
Rest day
Sunday
Shoulders
- Military press seated/standing: Three sets of 8-12 reps
- Dumbbell shoulder press: Three sets of 8-12 reps
- Arnold press: Three sets of 8-12 reps
- Front shoulder raises: Three sets of 8-12 reps
- Lateral shoulder raises: Three sets of 8-12 reps
- Band/machine front shoulder raises: Three sets of 8-12 reps
If you are looking to just gain muscle and mass, I would lower my amount of cardio to perhaps once a week. Give this program a try and let me know in the comments or online if you think it worked for you.
That wraps up this week’s “Finding Fitness.” If you are looking for extra workout motivation, please feel free to follow my Instagram (@evouzumaki) and don’t be afraid to message me. I am always willing to help.
Have a great week everyone and never give up!
