Muscle BuildingWorkouts

Muscle Group Workouts: Training Split Guide

Involving yourself in more reps and lifting greater volumes of weight when exercising muscle groups doesn’t mean you’re working out better. Recovery is just as effective as your exercise regimen. The misconstrued notion of doing more to get more remains idolized for many who intend on building their muscle groups. This doesn’t imply that effectiveness is attained by doing little or nothing. Rather, every workout session should be individual-specific.

Often, women have workout goals that are different from men. While the majority of women strive to attain toned arms and a flat tummy, men focus on increasing their body size and stamina. It is advisable to employ the services of a sports trainer or fitness expert whose job description would involve selecting your exercises based on your body type, arranging them, monitoring your workouts, and adjusting them based on your progress.

This article will show you how to gain more by doing less. It simply involves exercising muscle groups; this way, you can exercise two or more muscle groups simultaneously.

Chest and Back

If you are interested in strengthening and/or toning your arms or building your upper extremity, then the following exercises would help in building your back and chest muscles at the same time. Note that you need to lift weights to tone and strengthen your arms, similar to how the lower extremity is strengthened.


Medium or heavy dumbbells would work for this group. You can choose from 8 lb to 15 lb dumbbells, but ensure to pick something easy to use, but challenging as well.


For push-ups, set yourself in a plank position with your legs stretched out, palms flat-out on the floor, and hands set under your shoulders. Your palms and toes should be the only body parts supporting you, while the other body parts are in the air. Once you have attained this stance, bend your elbows, and gently lower your body until your chest almost touches the floor. Ensure your body is symmetrical, then tighten your body, and pull yourself back into the plank position. This makes one rep.

Overhead Pull

For this exercise, lie on your back, place your feet on the floor, and bend your knees. Once you’re in this position, extend your hands above your chest to begin. Then, lower the dumbbells past your head with your arms straight and elbows slightly bent. Tighten your abdominal before raising the dumbbells to the initial position. This makes one rep. Ensure your lower back remains firm against the floor all through.

Back and Biceps

The back and biceps are known as the pull muscles, in that they are always pulling resistance to the body. Your back consists of the latissimus and rhomboid muscles, which the biceps on the upper arms support.

Equipment and Exercises

You can do pull down exercises using cable pulleys and barbells; this way, your back would move your shoulders while contracting the biceps in a bid to move your elbow. Deadlifts are also very effective for your biceps and back muscle group because they strengthen the back.

Hamstring and Quads

One of the most researched workouts is the lower body workout. The aim of this workout is to ensure your lower body is fatigued. If you reach the final set of reps and you feel really strong down there, add heavier weights to your workout session. However, if your lower legs signal weakness, then you’ve succeeded.


For this, you can pick dumbbells from 8 lb to 20 lb, depending on your fitness level.

Pistol Squats

For this exercise, stand straight, and then stretch the first leg out. For balance, place your hands in front of your body or on your hips, and then lower your body into a squat position. This would put pressure on one leg. Once you’ve attained this position, gently stand back up with your hamstring and glute muscles. You can do several reps before switching sides.


You need to do six reps on each side. To do this exercise, maintain a standing position with your feet slightly apart. Take a giant stride forward with one leg while kneeling with the other. At the bottom of the lunge, the two legs should form a 90-degree angle. Pull yourself up with the front leg, and then switch sides.

Abs and Glute

Abs and glutes are often focused on by many bodybuilders. To achieve a muscle group workout, you can do sit-ups, forearm planks, and burpees.

Quality Over Quantity

This means that you should be more concerned about the quality of sets. Imagine reaching the end of your workout session, and the specific muscle group you have been training is overworked; you lose form on the final set, your reps become very poor, and your energy is sapped. This should trigger some memories. This is what happens when you trade quality for quantity.

Spreading your workout volume throughout the week improves the quality of every set. By improving the quality, you don’t have to go overboard to hit your target. For instance, doing two or three exercises for a muscle group for a single day, and then working on the same group a couple of days later would be more productive than smashing five or six sets straight-out in one session. Note that, the longer the session, the less quality your repetitions would be.

Exercising the right muscle groups is the way to go with bodybuilding. Aim for quality over quantity. Finally, work smart!

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