Looking for a total body split workout to spread out across the week?
We’ve got you with this four-day split that doesn’t leave a muscle behind.
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Prentiss Rhodes, NASM, is a chiropractor, martial arts instructor, and master instructor for the National Academy of Sports Medicine.
Do youreallyneed a full day dedicated to strengthening your back?
And is there any way to avoidBulgarian split squatsbecause theyre the absolute worst?
A split routine may be effective for athletes who engage in other activities.
The split routine allows the athlete to practice skills while still getting an effective resistance training program.
Essentially anyone can split body train.
One scheme is not better than the other, but rather they become useful in different situations.
As always, its all about what works for you.
For those, alternate between the two moves until youve completed four rounds of each.
Take a one- to two-minute break between completing each set of both workouts.
Prentiss Rhodes, NASM, is a chiropractor, martial arts instructor, and master instructor for the National Academy of Sports Medicine.
In between supersets, feel free to take a longer break of two to five minutes.
Choose a weight that is challenging but also allows you to maintain good form, says Rhodes.
With all that in mind, lets get sweatyshall we?
Keep the shoulders in a neutral position and abs braced.
Press the dumbbells up to the sky.
Lower under control and repeat.
Complete four rounds of eight reps at 75 percent effort.
Scapular push-up:Come into a plank position on the floor.
check that the body has good posture.
Grab the handle on the cable machine so that the arms are parallel to the floor.
Pull the handle into the trunk.
As the handle approaches the chest, tighten the muscles between the shoulder blades.
Return to the starting position slowly.
Complete four rounds of eight reps.
YTA with stability ball: Lie face down on a stability ball.
Brace your feet against a wall for support.
confirm that the posture is in alignment.
Lower under control and repeat.
Lower under control and repeat.
Lower under control and repeat.
Set 3
Tricep press downs:Return to the cable machine and position it directly above your head.
Pull down on the bar until your hands almost come to your hips.
Slowly release back to that 90-degree starting position.
Complete three sets of 12 reps
Set 4
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Bend both elbows to curl the dumbbells in toward your chest.
Slowly release back down to the start.
Complete three sets of 12 reps.
Day 2: Squat
1.
Front squat:Stand with feet shoulder-width apart.
If youre squatting with weights, place the bar across the collar bones.
Drive through the center of the foot and stand up keeping the abs and glutes tight.
Complete four sets of 10 reps.
2.
If necessary, use head support so that good posture is maintained in the body.
Keeping the feet together, perform a side leg lift.
Lower the leg under control to the starting position and repeat.
Complete four sets of 15 reps.
3.
Walking lunge to balance:Stand with good posture.
Lower the body into a split squat position.
Drive through the center of the forward foot and begin to return to a standing position.
Maintain good posture and pause in this position for three to five seconds.
Swing the floating leg forward with control to the split stance or forward lunge position.
Repeat the steps for the lunge.
Cable hamstring curl:Attach the cuff of the cable machine to one leg.
Stand facing the cable machine in a narrow split-stance with the cuffed leg positioned in the back.
Maintain good posture and keep the abs and glutes tight.
Bend the knee of the cuffed leg.
Return to the start position and repeat.
Dumbell shoulder press:Stand holding two dumbbells.
Maintain good posture and keep the abs and glutes tight.
Curl the bells to the rack position at the shoulders.
Press the dumbbells up to the sky, keeping the forearms vertical.
Lower the bells with control and repeat.
Stand sideways to the cable machine with the working arm positioned away from the weight stack.
Grab the handle and pull the cable until the arm is slightly above shoulder height.
The palms should face forward.
Return to the start position with control and repeat.
Pull the body up until you have reached a standing position.
Lower the body under control and repeat.
Stand sideways to the cable machine with the working arm positioned away from the weight stack.
Grab the handle and pull the cable until the arm is below the waist level.
The palms should face forward.
Return to the start position under control and repeat.
Deadlift:Stand with the feet shoulder-width apart and the feet pointing straight ahead.
Hinge at the hips,maintain a neutral spine,and grip the barbell.
Pack the shoulders by moving them away from the ears (anti-shrug) and keep the abs tight.
Drive through the centers of the feet and stand up.
Maintain good posture and keep the abs tight.
Single-leg deadlift:Stand with the feet shoulder-width apart and the feet pointing straight ahead.
Shift the balance to one leg and hold a dumbbell opposite of the stance leg.
Keep the abs tight.
Drive through the center of the foot and stand up.
Maintain good posture and keep the abs tight.
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