Split Muscle Building Routine

This two-part split routine consists of training with pulling muscles and pushing muscles separately. One day chest, shoulders, triceps and stomach was blasted. Then the next workout I blasted my legs, back and biceps. The idea is to enable more recovery time between each muscle group exercised. After doubling my strength levels by exercising every muscle group three times each week using the basic routine, the training started to become a little too intense. This split routine allows each muscle group to be worked only twice per week, meaning more recovery for muscle growth and less time in the gym so energy intake is automatically increased without eating more food.

First workout

Bench Press

Decline bench press

Dumbbell flyes

Shoulder Press

Tricep Pushdowns

Crunches - using small weight

Note my warm-ups consisted of lighter sets of same workout exercises, light stretching for all muscle groups, lateral raises and pullovers for all routines listed here!

Second Workout - 2-4 days later

Squats

Leg Curls

Calf Raises

Lat Pulldowns - wide grip

Barbell rows

Bicep Curls

Barbell Shrugs

Third Workout - 2-4 days later

Incline Bench Press

Parallel Dips

Cable crossovers

Shoulder Press

Tricep Kickbacks

Leg Raises

Forth Workout - 2-4 days later

Leg Press

Leg Extentions

Stiff-legged Dead Lift

Pulley Rows

Lat Pulldowns - narrow grip, overhand

Bicep Curls

Why does muscle growth slow down or stop?

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