H a j a r B

|| T R A I N I N G D A Y S ||
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• There are many ways you can split up your days at the gym. The main thing you need to consider is making the most with the time you have. Some people may have 2-3 days available weekly to go to the gym and some can go up to 5-6 days.
Here’s some efficient ways to split your days at the gym incorporating both lifting and cardio ⤵️ •
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2 days a week (not in a row ideally):
Day 1: Full body lifting (ex. 5 compound movements)
Day 2: Cardio (incorporating light weights)

3 days a week (not in a row ideally):
Day 1— Lower body lifting
Day 2— Back & bicep + cardio
Day 3— Chest & tricep + cardio

4 days a week:
Day 1— Lower body lifting (heavy)
Day 2— Back & bicep + cardio
Day 3— Lower body (light weights+ higher reps)
Day 4— Chest & tricep + cardio

5 days a week:
Day 1— HIIT or 1 hour on treadmill (high intensity)
Day 2— Lower body lifting (heavy)
Day 3— Back & bicep + cardio
Day 4— Lower body (light weights+ higher reps)
Day 5— Chest & tricep + cardio

6 days a week:
Day 1— HIIT or 1 hour on treadmill (high intensity)
Day 2— Lower body lifting (heavy)
Day 3— Back & bicep + cardio
Day 4— Lower body (light weights+ higher reps)
Day 5— Chest & tricep + cardio
Day 6— Low intensity cardio (ex. 2 hour walking on treadmill)
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Of course, how you split your days depends on your overall fitness goal. Some people may want to incorporate more heavy lifting and some more cardio.
Keep in mind not to exhaust the same muscles over and over without recovery periods, rest days are important for progress! •

48 Bahrain

5

@vaibhav11tak

Which band is this ??

@ghadamudara

👏🏼🙌🏼

@kazero01

Excellent advice will sure to follow!

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