UNDERSTANDING A SPLIT
We understand that being the newbie at the gym can be overwhelming and a little bit embarrassing. We will discuss the best workout split for beginners so that you can feel comfortable when working out. A workout split is the way to divide workouts by the type of muscle group being excised. The best split for beginners is a PUSH / PULL / LEGS split. This split allows you to train all major muscle groups. Push/Pull/Legs split requires training at least three times a week but if you wanted to train more you can, just restart the split.
UNDERSTANDING PUSH
Push is simply exercises where you are pushing the weight away from you. These type of exercises generally work the chest, shoulder, and triceps muscle groups. Some exercises to do for push day include:
- Bench Press
- Hi-to-Low Crossover
- Dumbbell Shoulder Press
- Side Lateral Raises
- Lying Triceps Extensions
- Dumbell Waiter Curls
- Rotator Cuff ER
For visual demonstration of the exercises click here. These exercises done correctly will target every necessary muscle group to have a successful push day. A great way to stretch and warm up for a push day is to complete as many push-ups as possible.
UNDERSTANDING PULL
Similar to push, pull is when you are pulling weights towards your body. The muscle groups that you will work on a pull day are your back muscles and your biceps. Exercises to complete for push day include:
- Deadlifts
- Chest Supported Rows
- Dumbbell High Pulls
- Dumbbell Pullovers
- Body Weight Chin Curls
- Overhead Triceps Extension
- Angels and Devils
For visual demonstration of the pull exercises click here. This set of exercises is the perfect mix of movement to work your back and biceps. A good way to stretch your muscles for pull day is to do arm rotations and shoulder rotations.
UNDERSTANDING LEGS
Leg day is simply just working out your legs. The muscle groups that you focus when working your legs are hamstrings, quads, glutes, and calves. Great exercises for leg day include:
- Squats
- Barbell Hip Thrust
- Dumbell/Barbell Alt. Reverse Lunges
- Single Leg Romanian Deadlift
- Slick Floor Bridge Curls
- Standing Dumbbell Calf Raises
- Seated Dumbbell Calf Raises
For visual demonstration of the leg excersise click here. A good stretch to perform before starting a leg workout is hold your one leg behind your back and alternate.
THE WRAP UP
If you apply this split to your workout routine, you will get the results yourare trying to achieve. Push/Pull/Legs is the best workout split for beginners. It will make you feel like a weightlifting pro. A couple tips to keep in mind to workout safely is to stretch before you start your workout and remember to take rest days. Stretching will loosen up your muscles and prevent injuries when working out. Rest days are important to let your muscles recover and grow from your previous workout.