Healthy Food Odyssey

Cooking, Eating, and Enjoying Healthy Food!

My Current 4-Day Split Routine Focusing on Glutes, Back, and Triceps

A few posts ago, I wrote about ways I’ve changed my fitness and food since I’ve started studying for the NASM CPT, and I alluded to a 4-day split routine that I was toying around with. Well,  I just finished the first week of the routine, and I think it’s a keeper. This one really focuses on my weaknesses, rather than hitting all muscle groups equally. Glutes are worked each time I strength train, and I also hit my back and triceps more often than other muscle groups. I’m not doing any isolated chest or quadricep exercises, since those are bit overactive for me. Here are the details…

General Overview:

  • Strength Training on Mondays, Wednesdays, Fridays, and Sunday for approx. 60 – 80 minutes
  • Start every Strength Training day with 10 minutes warm-up on elliptical or treadmill
  • Cardio Interval Training on Tuesdays, Thursdays, and Saturday for 30-45 minutes
  • Intense Focus: Glutes, Back, and Triceps
  • No Direct Focus on: Chest or Quads
  • Everyday Exercises: Abs and Balance
  • Foam Roll every day!






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This entry was posted on March 2, 2014 by and tagged , , , , .

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