Workout routines are the exercises, the amount of sets/reps that you do for each muscle. For example, 3 sets on the incline bench press and 2 sets on a flat bench dumbell flyes is an example of one of the many chest weightlifting workout routines. A workout split is, how you break up your workout routine, what days you work each muscle. For example, training biceps, back and legs on Monday and training triceps, shoulders and chest on Thursday is a workout split.
One rule when making weightlifting workout programmes is to make sure to split it so that you don’t overtrain. For example, training chest on a Monday, then Triceps on Tuesday then shoulders on a Wednesday will overtrain your triceps, this is because almost every chest and shoulder exercise works the triceps secondary and nearly every every back exercise works the biceps secondary…..so here you would need to do 1 of 3 things when making your workout routines and splits:
1. Work chest, triceps and shoulders on the same day, and biceps and back on the same day (it is ok if you are working the secondary muscles on the same day because you are doing them anyway.)
2. Separate those muscles that work a secondary muscle so that they are far enough apart not to overtrain you. For example, train chest Monday, Triceps on Wednesday’s and shoulders Friday… and biceps Monday with chest and back Wednesday and Friday.
3. Train chest and triceps Monday, and shoulders Thursday, and back and biceps together on Friday.
Here are five types of supplements to help with your diet an and fitness regime, which you will gain the most benefit in conjunction with a proper diet and fitness regime.
Whey Protein Powder
Omega 3 Fish Oil
Creatine
Multivitamin
L-Glutamine
Information about these supplements can be found in the Essential Supplements section.
