Choosing A Four-Day Split Workout Routine For The Resistance Training

There are two ways to perform a resistance training routine; you can either do a full body routine or a split routine. A full body workout can be performed 3-4 times per week and it normally focuses on training your entire body. With a full body routine, you work your each major muscle group for a single session of strength training with the free weights or exercise machines. With a split routine, on the other hand, you primarily focus on one area or a large muscle group instead of targeting your whole body each day.

Most body builders love to set up a four-day split workout routine in the gym. In fact, four-day splits make a wonderful gift for people who have been performing resistance training for a few months and want to progress to the next level. With four-day splits, you divide your workouts in four days a week: First day pull, second day push, third day legs, and fourth day a combination of cardio exercises and pull, push and legs exercises. Make sure that you're at the gym 4 days a week, accompanied by the rest 3 days in between.

A pull routine means that you would be fully focusing on the pulling motions for a single session of resistance training to target your traps, biceps, triceps, lower back and upper back. To train your traps, you can perform Shrugs while forearms can be effectively targeted by the Reverse Curls. In order to tone your biceps, you need to perform exercises such as Concentration Curls and E-Z Bar. Moreover, you can train your lower and upper back with Bent-Over Rows and Lat Pull-Downs.

A push routine means that you need to train your shoulders and chest for a full day to develop and strengthen the front part of your body. Incline and Flat Bench Press make some wonderful exercises to develop your chest. Moreover, you can train your shoulders with Over-Head Press. Some people also include triceps exercises such as Triceps Extensions in their push routine to tone and build their triceps.

The Leg day primarily focuses your quads with Lunges, Squats and Leg Presses. Calf exercises such as Calf Raises make a perfect exercise to strengthen your calves and ankles. Moreover, you can train your hamstrings with Lying Legs Curls and Stiff Leg Dead Lift.

Nowadays, there is an emerging trend to include a unique routine in your split training schedule consisting of a combination of aerobic workouts and shoulders, chest, forearms and legs exercises in one training session. Not only does this unique combination help shed excess fat from your body, but it also targets and trains major muscle groups in your entire body one day a week. You usually start with a cardio exercise such as running on a treadmill or rope jumping and then switch to a chest exercise. Next step is to rest for 25-30 seconds and start a cardio exercise again followed by the shoulder exercise. Again rest for 30 seconds and perform a combination of a cardio exercise and resistance training exercise and so on. This full-body exercise routine one day a week helps accelerate the development of your large muscle groups extremely quickly.

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