Since I started my after-40 fitness journey ten months ago, after a 17-year hiatus, I explored different split training programs (Split - dividing workout routines to focus on different muscle groups on various days). I started with a 4-day split:
- Day 1 chest & triceps;
- Day 2 back & biceps;
- Day 3 legs;
- Day 4 shoulders & abs & some cardio on the heavy punching bag.
Once my endurance increased and muscle memory kicked in, I changed my workout split to more than four days per week, as follows:
- Day 1 chest & back & abs;
- Day 2 legs starting with 15 minutes of cardio;
- Day 3 shoulders & arms & abs,
- Two days off & repeat.
For the first couple of weeks, this workout split went great for me but, as I started pushing harder on some exercises by increasing the weight, and incorporating supersets and drop sets in my routine, there were days when I felt I needed more recovery time. Sometimes, I would still have delayed-onset muscle soreness (DOMS - muscle pain that begins after you've worked out that normally starts a day or two after a workout) extended more than the recovery time. Although many say it's ok to work out the same muscle groups even if they're still sore from a previous workout, I don't believe that works for me, and here's why. I've noticed that I bench press less weight if I have DOMS in my triceps or front delts. Same with biceps, if they are still sore on my back day, from the previous workout, I will be weaker on pull-ups and so on with other muscles. As a result, I've decided to give a shot to a new workout split, with a better-optimized recovery through a more carefully selected exercise range and a longer time gap between workouts for the same muscle group. I needed a new workout plan!
The new workout plan: two days per week for every muscle group with enough recovery time between the workouts
Day #1: Chest, triceps, shoulders
Chest workout
- Barbell bench: 4 sets, 8-10 reps
- Incline dumbbell press: 4 sets, 8-10 reps
- Incline dumbbell flyes: 3: sets, 8-10 reps
Triceps workout
- Parallel bar dips (triceps): 4 sets, 8-10 reps
- Dumbbell lateral raises: 4 sets, 8-10 reps
Day #2: Legs workout
- Front squats: 4 sets, 6-8 reps
- Stiff leg deadlifts: 10-12 reps
- Standing calve raises: 4 sets, 15-20 reps
Day # 3: Back, biceps, abs
Back workout
- Pull Up (Assisted): 4 sets, 4-6 reps
- Seated Wide-Grip Row (Cable): 4 sets, 8-10 reps
- Reverse-grip pull-ups: 3 sets, 8-12 reps
- Dumbbell hammer curls: 4 sets, 8-12 reps
- Decline twisting crunches: 3 sets, 20-30 reps
Day #4 OFF
Day #5: Shoulders, Chest, triceps
Shoulders workout
- Overhead press: 4 sets, 8-10 reps
- Cable lateral raises, 3 sets, 8-12reps
Chest workout
- Flat Dumbbell Bench Press: 4 sets. 8-10 reps
- Flat dumbbell flyes: 3 sets, 8-12 reps
- Seated Overhead Triceps Extension (Ez Curl Bar): 4 sets, 8-12 reps
Day #6: Legs, abs
Legs workout- Barbell squats: 4 sets, 8 -12 reps
- Dumbell stiff legs deadlift: 4 sets,10-12 reps
- Standing calve raises: 4 sets, 15-25 reps
- Knee raise: 3 sets, 20-30 reps
Day #7: Back, biceps, shoulders
Back Workout
- Bent over row (barbell): 4 sets, 8-12 reps
- Close grip pulldown: 4 sets, 8-12 reps
Biceps workout
- Barbell/Ezy bar curls: 4 sets, 8-12 reps
Shoulders workout
- Dumbbell High Pull: 3 sets, 8-12 reps
#8 OFF
Many professionals claim that training muscle groups twice a week leads to more growth than training them once in the same week, and I believe them. With proper rest and diet, I am sure that exercising the same muscles twice instead of once within the same week will bring better results when recovery time is enough. I already experienced such a program and had pretty good results, now I will adjust and continue. I will update this article after a couple of months.
