Skip to main content

Advertisement

dual muscle workout split

Here's a Dual Muscle Workout Split plan — perfect for training two muscle groups per session. This approach is time-efficient and maximizes recovery and growth.

Dual Muscle Workout Split (Weekly Plan)

Day 1: Chest + Triceps

  • Bench Press – 4 sets x 6–10 reps

  • Incline Dumbbell Press – 3 sets x 8–10 reps

  • Chest Fly (Cable or Dumbbell) – 3 sets x 12 reps

  • Triceps Pushdown – 4 sets x 10–12 reps

  • Overhead Triceps Extension – 3 sets x 10 reps

  • Dips – 2 sets to failure


Day 2: Back + Biceps

  • Pull-Ups – 4 sets x max reps

  • Bent Over Rows – 3 sets x 8–10 reps

  • Lat Pulldown – 3 sets x 10 reps

  • Barbell Curl – 3 sets x 10 reps

  • Hammer Curl – 3 sets x 10 reps

  • Concentration Curl – 2 sets x 12 reps


Day 3: Rest or Active Recovery
(light cardio, stretching, yoga)


Day 4: Shoulders + Abs

  • Overhead Press (Barbell/Dumbbell) – 4 sets x 8–10 reps

  • Side Lateral Raise – 3 sets x 12 reps

  • Front Raise – 3 sets x 10 reps

  • Rear Delt Fly – 3 sets x 12 reps

  • Plank – 3 rounds x 1 minute

  • Hanging Leg Raise – 3 sets x 15 reps

  • Russian Twists – 3 sets x 20 reps


Day 5: Legs + Calves

  • Squats – 4 sets x 8–10 reps

  • Romanian Deadlift – 3 sets x 10 reps

  • Leg Press – 3 sets x 12 reps

  • Leg Curl – 3 sets x 12 reps

  • Standing Calf Raises – 4 sets x 15–20 reps

  • Seated Calf Raises – 3 sets x 20 reps


Day 6: Optional – Full Body or Weak Point Training

  • Choose 3–4 compound movements or focus on lagging areas (like arms or abs)


Day 7: Rest

 Tips for Best Results:

  • Progressive overload weekly

  • Focus on form, not just weight

  • Maintain a high-protein diet

  • Get 7–9 hours of sleep

  • Stay hydrated


Labels:

Comments

Post a Comment

Advertisement

Popular Post

virat kohli's workout split

Virat Kohli's workout routine is built around strength, athletic performance, mobility, and recovery , rather than bodybuilding. His exact workouts vary depending on the cricket season, but a typical weekly split looks like this: Monday – Upper Body Strength Bench Press – 4 × 6–8 Pull-ups – 4 × 8–10 Overhead Press – 4 × 8 Barbell Rows – 4 × 8 Push-ups – 3 × 15 Plank – 3 × 60 seconds Tuesday – Lower Body Strength Squats – 4 × 6–8 Romanian Deadlifts – 4 × 8 Walking Lunges – 3 × 12 each leg Leg Press – 3 × 10 Standing Calf Raises – 4 × 15 Hanging Leg Raises – 3 × 12 Wednesday – Functional Training & Cardio Battle Ropes – 5 × 30 seconds Box Jumps – 4 × 10 Medicine Ball Slams – 4 × 12 Agility Ladder Drills – 15–20 minutes Sprints – 8 × 40 meters Mobility and Stretching – 20 minutes Thursday – Push Day Incline Dumbbell Press – 4 × 10 Dumbbell Shoulder Press – 4 × 10 Dips – 3 × 12 Lateral Raises – 3 × 15 Triceps Pushdowns – 3 × ...
Post a Comment
Read more

best workout plan for cutting

For a cutting phase , the goal is to lose body fat while keeping as much muscle as possible. The best approach combines heavy weight training, cardio, and a calorie-controlled, high-protein diet. 6-Day Cutting Workout Plan Monday – Chest + Triceps Barbell Bench Press – 4 × 6–8 Incline Dumbbell Press – 3 × 8–10 Chest Fly – 3 × 12–15 Dips – 3 × 10–12 Triceps Pushdown – 3 × 12–15 Overhead Triceps Extension – 3 × 12–15 15–20 minutes incline walking Tuesday – Back + Biceps Deadlift – 4 × 5–6 Pull-ups or Lat Pulldown – 4 × 8–10 Barbell Row – 3 × 8–10 Seated Cable Row – 3 × 10–12 Barbell Curl – 3 × 10–12 Hammer Curl – 3 × 12 15 minutes HIIT cardio Wednesday – Legs Squat – 4 × 6–8 Romanian Deadlift – 3 × 8–10 Leg Press – 3 × 10–12 Walking Lunges – 3 × 12 each leg Leg Curl – 3 × 12–15 Standing Calf Raise – 4 × 15–20 20 minutes brisk walking Thursday – Shoulders + Abs Overhead Press – 4 × 6–8 Lateral Raise – 4 × 12–15 Rear Delt Fly – 3 ...
Post a Comment
Read more

workout split for a sports person

For a sports person, the goal is to improve strength, speed, power, endurance, mobility, and injury prevention , not just build muscle. A balanced 6-day workout split looks like this: Monday – Lower Body Strength Barbell Squat – 4 × 5 Romanian Deadlift – 4 × 6 Bulgarian Split Squat – 3 × 8 each leg Walking Lunges – 3 × 10 Standing Calf Raises – 3 × 15 Plank – 3 × 60 seconds Tuesday – Upper Body Strength Bench Press – 4 × 5 Pull-Ups – 4 × 8 Overhead Press – 3 × 8 Barbell Rows – 3 × 8 Face Pulls – 3 × 15 Hanging Leg Raises – 3 × 12 Wednesday – Speed & Agility Dynamic Warm-up Sprint Intervals – 8 × 40 m Ladder Drills – 15 minutes Cone Drills – 15 minutes Box Jumps – 4 × 6 Mobility & Stretching – 20 minutes Thursday – Power & Explosiveness Power Cleans – 4 × 4 Front Squats – 4 × 6 Push Press – 4 × 6 Medicine Ball Slams – 3 × 12 Broad Jumps – 3 × 8 Farmer's Walk – 3 × 30 m Friday – Endurance & Conditioning 2...
Post a Comment
Read more