Intense Workout Split to Try with an Exercise Rail

increase strength and flexibility prepak products

You’ve been working for a while now to increase strength and flexibility, and things have been going well. Exercise rail systems have been great for your total body workouts. You’ve seen marked improvements in your performance. But lately, there’s been a problem. Your progress has slowed. Your motivation is lagging. You seem to have hit a plateau.

Don’t worry. It happens to the best of us.

 

Maybe it’s time to consider splits

It’s natural for progress to taper off after a period of intense training. Maybe it’s your body needing some recovery time. Or it could be that whatever you’ve been doing is less of a challenge now that you’ve gotten good at it. Either way, you can take it as a sign that maybe it’s time to mix things up. Maybe you need to add some new exercises to your routine or remove some that aren’t helping. Or maybe it’s time for splits.

When we talk about splits, we’re not talking about extreme stretching. No, splits are simply a way of organizing your workouts during the week in order to increase both intensity and rest time.

Consider this: when you do a total body workout, it takes a long time to get through exercises for every muscle group, and by the end, you’ve grown tired enough that you’re not giving your all to every exercise. With splits, however, you work different muscle groups on different days. You do chest and triceps on the first day, for example, biceps and back on the second, and legs and shoulders on the third.

By focusing each day on just a couple of muscle groups, you can give them more attention for more intense workouts, and you also give them more rest and recovery time when you work the other muscle groups on subsequent days.

 

Splits with an Exercise Rail System

The principal of splits is the same whether you’re using free weights, machines, or resistance tubing. Below is an example split schedule using resistance tubing and PrePak’s Exercise Rail System.

If you’ve been coasting through total body workouts a few days a week, this could be just what you need to lift you off that plateau to increase strength and flexibility.

 

Day 1 / Monday — Chest and Tricep

3 sets of 5 to 12 reps for each exercise

Bilateral Chest Press

Chest flys

Unilateral Chest Press

Elbow Extension

Tricep Extension

 

Day 2 / Wednesday — Back and Bicep

3 sets of 5 to 12 reps for each exercise

Internal Rotation

Shoulder Extension

Rows

Elbow Flexion

 

Day 3 / Friday — Legs and Shoulders

3 sets of 5 to 12 reps (up to 20 reps for leg exercises)

Lunges

Knee Flexion

Hip Extension

Hip Flexion

Shoulder Press

Shoulder Abduction

External Rotation