virat kohli's workout split

Here’s a Shoulders and Legs Workout Split that builds strength, size, and balance. This push/pull split targets your full lower body and all 3 heads of your shoulders (front, side, rear).

 Shoulders & Legs Workout Split

Do this once or twice per week. Rest 60–90 seconds between sets.

Warm-up (5–10 min)

• Dynamic stretches: leg swings, shoulder circles, bodyweight squats

• Light barbell presses or empty squats (2 sets)

Shoulders Focus

1. Overhead Barbell or Dumbbell Press
   4 sets x 6–8 reps
   Mass builder for front & side delts

2. Dumbbell Lateral Raises
   3 sets x 12–15 reps
   Side delts for width

3. Reverse Pec Deck or Bent-Over Rear Delt Fly
   3 sets x 12–15 reps
   Rear delts for posture & balance

4. Arnold Press or Front Raise
   3 sets x 10–12 reps
   Front delts and rotation

Legs Focus

1. Barbell Back Squats or Front Squats
   4 sets x 6–8 reps
   Overall leg mass, quads, glutes

2. Romanian Deadlifts (RDLs)
   3 sets x 10 reps
   Hamstrings and glutes

3. Walking Lunges or Split Squats
   3 sets x 12 reps per leg
   Unilateral strength & stability

4. Leg Curl Machine / Dumbbell Hamstring Curl
   3 sets x 12–15 reps
   Isolation for hamstrings

5. Standing or Seated Calf Raises
   3 sets x 15–20 reps
   Calf growth and ankle strength

 Sample Weekly Split

Day	Focus
Monday	Chest + Triceps
Tuesday	Back + Biceps
Wednesday	Rest / Cardio
Thursday	Shoulders + Legs
Friday	Chest + Arms (optional)
Saturday	Legs + Core (optional)
Sunday	Rest or Mobility