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This is a "split routine" - Meaning, you do different muscles (exercises) on alternate days

Frequency: 4 days per week (for example, 

  • Monday-Tuesday, and Thursday-Friday or 

  • Saturday-Sunday and Wednesday-Thursday or

  • Sunday,-Monday and Wednesday-Thursday, or

  • Monday-Tuesday and Thursday-Friday

Unlike the three-day a week workout, you do NOT workout each muscle group at each workout.  Instead, you split the body into two regions; typically:

  • Group 1 - Upper body -  chest, shoulders and arms, and

  • Group 2 - Lower body and Back - back and legs

Which means you work out one of the following days:

  • Group 1 on Monday and Thursday, Group 2 on Tuesday and Friday

  • Group 1 on  Saturday and Wednesday, Group 2 on Sunday and Thursday

  • Group 1 on Sunday and Wednesday, Group 2 on Monday and Thursday

  • Group 1 on Saturday and Wednesday, Group 2 on Tuesday and Friday

  • Group 1 on Sunday and Wednesday, Group 2 on Tuesday and Friday


Exercises

Group 1

 
  • Bench Presses (for chest - pectorals, back of upper arm - triceps, shoulders - deltoids) 

If you prefer machines, here is the machine version.  
I think the free weights are better - for developing agility, coordination and control in addition to strength, but some people prefer machines regardless.

Click here to see the next exercises (Group 1, continued - arms).

 

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