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My current workout splits

#gymgirlie #lift #workout 🏋️ #workoutsplit

2025/1/15 Edited to

Creating a balanced workout split is essential for achieving fitness goals. This article explores the benefits of separating workouts by muscle groups, known as workout splits. Each day targets specific areas, such as back and biceps or quads and glutes, which allows for maximum recovery and muscle growth. For example, Monday focuses on back and biceps exercises like lat pull downs and single arm pull-ups, followed by core work to enhance stability and strength. Tuesday shifts to legs and glutes with squats and lunges, essential for building lower body strength. Key to an effective program is variety; incorporating different movements and equipment keeps workouts engaging and promotes overall body conditioning. Additionally, cardio is interspersed throughout the week to enhance cardiovascular endurance and calorie burning. Activities like treadmill workouts and stair climbing ensure heart health is not neglected, complementing anaerobic strength training. Emphasizing rest days and lighter weeks allows the body to recover, preventing injuries and overtraining. For those looking to switch up their routine, consider integrating compound movements, which work multiple muscle groups simultaneously, or try supersets for an extra challenge. Remember to listen to your body and adjust the intensity as needed to ensure continual progress and motivation.

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my current workout split

#currentworkoutsplit #summerbod #workoutroutine #gymgirl

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My current workout split 🎧✨

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A 'LEG DAY' routine for glutes and hamstrings, listing exercises like Hip Thrusts, Leg Curls, Kickbacks, Lunges, and Bulgarians, each with 3 sets of 10 reps.

my current workout routine for my new gym girls

I am recently new to going to the gym! Being consistent can be so hard. The gym is incredibly intimidating to go to without out a plan. Following a schedule is super helpful and important. I can't wait to keep learning more and improving. #gymlifestyle #gymroutine #backandbicep

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This image displays two workout schedules: a beginner 7-day split (push, rest, pull, rest, legs, rest, core/cardio) and an advanced 7-day split (push, pull/core, legs/core, rest, push/pull, cardio/core, legs). It features a woman with a toned physique, highlighting glutes and abs.

This image outlines a 'Push Day Example' workout routine. It includes a 10-minute cardio warm-up, stretching, and exercises like Machine Chest Press, Dumbbell Lateral Raises, Assisted Dips, Machine Reverse Flyes, and Cable Pulldowns, with specified sets and reps.

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🍑Workout 101: Splits✨Muscles to work✨Tips

✨Back Exercises Examples✨ ✅Deadlifts ✅Bent-over Rows ✅Lat Pulldowns ✅T-Bar Rows ✅Face Pulls ✅Single-arm Dumbbell Rows ✅Pull-Ups/Chin-Ups ✅Hyperextensions (Back Extensions) ✨Bicep Exercises Examples✨ ✔️Barbell Curl ✔️Dumbbell Curl ✔️Hammer Curl ✔️Concentration Curl ✔️Preacher Curl ✔

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A woman demonstrates a deep straddle stretch, lying on her stomach with legs wide apart and arms extended forward on a yoga mat. The text overlay reads "Flexibility routine: middle splits."

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Flexibility routine: middle splits

I can’t do my middle splits (yet) but here are the stretches I’m working on to learn them! 1. Straddle stretch Sitting in a straddle for as long as I can. Stretching out side to side & leaning forward. Goal: to get your chest to touch the ground! 2. Butterfly Stretch out your inn

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A woman in black activewear demonstrates a full front split on a yoga mat, with text overlay '5 stretches to get your splits'.

A woman performs a low lunge stretch on a yoga mat, with her hands on her hips. Text overlay reads '1. Low lunge'.

A woman demonstrates a half splits stretch, bending forward over her extended front leg on a yoga mat. Text overlay: '2. Half splits'.

5 stretches to get your splits

Yoga for the splits! Hold each pose for 30seconds-2 minutes in order to get the best results. #splitstraining #splits #yogainspiration #yoga #yogastretches #yogastretch #health #wellness #pilatesworkout #yogaworkout

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current workout split training for BERLIN 🏃🏻‍♀️🏅

#activelifestyle #gymtime💪🏼💪🏼💪🏼 #activelife #marathonrunner #berlinmarathon Boston

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A woman in black athletic wear performs a split stretch on a mat, with text indicating "6 stretches to get your splits" and a "Swipe" instruction.

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A woman in black athletic wear performs a lizard stretch on a mat, leaning forward with her forearms on the mat, demonstrating the second stretch.

6 stretches to get your splits

Before stretching: warm up! I recommend stretching AFTER a workout or doing something physical. Even if you go for a 10 minute walk beforehand, it’s better than doing nothing. Hold each of these stretches for at least 30 seconds. Repeat on the other side and then try your splits on both legs.

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My Current Weekly Workout Split

Comment if you want an ab workout routine! 🤍💪🏼 #gym #workout #routine #Fitness #GIRL

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Current workout split🥰

#currentworkoutsplit #gymgirlie #fitnessjourney #Lemon8Diary #lemon8

1099 likes

A woman in blue workout attire takes a mirror selfie in a gym bathroom, with text overlay announcing "MY CURRENT WORKOUT SPLIT" to introduce her fitness routine.

A woman performs a barbell RDL in a gym, demonstrating exercises for glutes and hamstrings, including hip thrusts, RDLs, hamstring curls, and glute medius kickbacks.

A woman performs a cable exercise for back and biceps, with text listing exercises like lat pulldowns, face pulls, cable rear delt flys, bicep curls, and cable rope curls.

MY CURRENT WORKOUT SPLIT

I’ve tried many workout splits over the last 2 years, nothing really stuck/worked until I started doing my current one. It took a lot of trial and error and many mistakes until I found the perfect split for my goals. Personally, my goals are to achieve an hourglass look, slimmer waist, bigger g

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The image features a backyard with a pool, rocks, and plants under a blue sky. Pink text overlays the scene, stating "My Current Workout Split *AT HOME + DUMBBELL ONLY*". A Lemon8 watermark is visible at the bottom.

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This image presents a workout schedule on a black background with white text. It lists Wednesday's Abs + Cardio (Russian Twist, Bicycle, In and Outs, Flutter Kicks) and Thursday's Back exercises (Underhand Row, Neutral Grip Row, Single Arm Row, Reverse Fly, Plank into Rows).

MY CURRENT AT HOME WORKOUT SPLIT DUMBBELL ONLY

Hi guys! I hope you all get some inspo from my workout split as well as my workouts of the week. IF YOU HAVE ANY QUESTIONS FEEL FREE TO COMMENT ❤️ #dumbellonlyworkout #workoutsplit #armworkout #legworkout #mobilityroutine

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How to do the splits (5 stretches)

Have you always wanted to be able to do the splits? If so, then this stretching workout is for you! Before you begin the workout make sure your body is warm. I recommend trying this AFTER a strength training workout or after doing at least 10 mins of walking! That way you can get the most out of th

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My Current Workout Split🩷

My current Workout split for an hourglass figure🩷 #bodytransformation #workoutmotivation #workoutsplit #gymgirly

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(realistic) 3 DAY WORKOUT SPLITS (for beginners) 💫

Finding a workout split is the first step to a successful fitness journey. But you may wonder what the heck a workout split is so let me tell you... it is basically a training program that divides up your workouts to focus on specific muscle groups on different days. You may hear the terms “leg day

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my current gym splits

my current splits, but i try to add in abs 1-3 times a week. #gymsplit #splitworkout #Lemon8Diary #gymtherapy #healthylifestyle2024 #amazonshorts #current

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A smiling woman in a teal sports bra and shorts takes a mirror selfie in a changing room. The image has text overlay "Current Gym Split that has done me wonders" and decorative elements like cherries and a kiss mark, introducing her workout routine.

A woman in a teal sports bra and shorts, wearing headphones, takes a mirror selfie in a gym bathroom. The image displays her Monday workout routine, focusing on triceps and biceps exercises with specific sets and reps.

A woman in a dark top and brown skirt takes a mirror selfie in a bedroom. The image details her Tuesday workout routine, which focuses on legs and glutes exercises, including back extensions, leg press, and Bulgarian split squats.

Current Workout Split🎱🪩🎶❤️‍🔥

Hey guys it’s been months since I last posted one of these so here’s an updated one! I go to a small planet fitness in my college town with limited machines so I use a lot of free weights in my workout routine!🫶🏻 Ask me questions I’d love to share more! #workout #workoutroutine #workouts

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A woman in a brown sports bra and black shorts performs a half splits stretch, leaning forward over her front leg. The image has text overlay 'HALF SPLITS' and 'lemon8 @sophiaceperofit'.

How to do the splits in 4 stretches!

In order to do the splits, you have to have flexibility enough hips and hamstrings. Improve your flexibility & unlock your front splits with these 4 stretches. ⬇️ 1. Low lunges 2. Half splits 3. Twisted dragonfly 4. Forward fold hold each stretch for at least 30 seconds per side, b

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MY CURRENT GLUTE/ LEG WORKOUT 🍑

Day 1: Hip thrusts - 4 sets Romanian deadlifts - 4 sets Single leg press - 3 sets each side Hip abduction - 3 sets Back extension - 3 sets Glute kickback - 3 sets each leg Hamstring curl - 3 sets Day 2: Romanian deadlifts- 4 sets Hip thrusts - 4 sets Leg press - 4 sets Hip

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Current Workout Split 💪🏽

Lifting heavy and keeping reps low for this month. Focused on strength, form, and progressive overload—sometimes less reps, more power. Shedding off baby weight and remaining consistent are my ultimate goals. SHOWING UP = PROGRESS 💪🏽 P.S. don’t be fooled by the big shirt covering my big be

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Pilates Abs & Splits ✨Lower Abs✨

✨ Single Straight Leg Stretch for Hamstring Flexibility & Lower Abs ✨ Want to improve your splits and tone your lower abs at the same time? 🧘🏽‍♀️ Add the Single Straight Leg Stretch to your workout routine! 🔥 Hamstring Flexibility: This move targets your hamstrings, helping to lengthen an

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My current 5 day workout split ✨🫶

#gym #gymgirly #beginnergluteworkout #shygirlworkout #gymworkouts

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CURRENT WORKOUT SPLIT 🥰

howdy! here’s my current split! i go to the gym 5 days a week currently! I’m aiming for a lean build and i’m open to any suggestions! i’m on a very high protein and fiber diet right now and enjoy every part of my fitness journey. mine is glute focused for sure! - what are some non-negotiables in

492 likes

My current workout split 🎧🌸

Key Tips : 1. Adjust Resistance: Gradually increase the weight or repetitions as your strength improves. 2. Proper Form: Focus on quality over quantity to avoid injury and maximize results. 3. Recovery: Ensure proper nutrition, hydration, and sleep to support your work

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My current Ab workout

Here is the core circuit that I have been mixing into my workout split. I try to do this 3x a week!! #abworkout #corecircuit #core #strong #workout

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A person in a brown loungewear set takes a mirror selfie, with the text 'CURRENT WORKOUT SPLIT' overlaid. The background shows a bedroom with a bed and a TV displaying a pool scene.

A detailed weekly workout split schedule, outlining exercises for Monday (running, ab circuit), Tuesday (stair master, arm exercises), and Wednesday (running, ab circuit), with Thursday's warm-up partially visible.

A continuation of the weekly workout split, detailing Thursday's leg exercises, Friday as a rest day, Saturday's full-body circuit, and Sunday as a rest day.

Current Workout Split

It took me a while to find a workout routine that I can stick to, but I have been loving this routine for the past few months. Working out looks different for everyone and it’s always great to do what makes YOU feel your best. Feel free to give it a try 💕 #workout #Fitness #workoutoutroutin

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MY CURRENT WORKOUT SPLIT🤍😝

As a mom of 3, sometimes 4 days a week doesn't work. Sometimes, it's 3 days a week (and I will consolidate by leg days)...but this is my typical routine🤍 And I typically aim for 8-10k steps each day! What does yours look like? #momswholift #workoutsplit

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MY CURRENT WORKOUT SPLIT TO BE HOT

If there’s one thing I’ve learned about fitness, it’s that consistency will take you further than motivation ever will. I used to struggle with sticking to a gym routine that I enjoyed. I’d stay consistent with one split then completely change it as soon as I got bored. The game-changer? Finding a

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My Current Macros & Workout Split As A Model

#summerbod #mealprep #foodideas #macros #bodytransformation Ann Arbor

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A blonde woman in a black sports bra and patterned leggings stands indoors, looking out a window. The text overlay reads "MY WORKOUT SPLIT" with star accents, introducing her fitness routine.

A blonde woman performs a triceps pushdown exercise using a cable machine in a gym. The text indicates "MONDAY" and details for "PUSH DAY": Chest, Triceps, Shoulders.

A blonde woman performs a deadlift or RDL with a barbell and red weight plates in a gym. The text indicates "TUESDAY" and details for "Leg day #1": Hamstrings, Glutes, 15 min slow steady state cardio.

MY CURRENT WORKOUT SPLIT

I’m currently cutting at the moment from a bulk so the goal is to: -Burn fat/build muscle -Incorporate running for cardiovascular endurance -Increase my glute size So this is my program to reflect that. I currently enjoy working out 5 days on and 2 days off. Both of my days “off” are ac

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My current workout split 🦋

my favorite day is back day! Put yours below in the comments! 🤭 #fueledbymingworkouts #fueledbyming #workoutsplitideas #workoutsplitforwomen #workoutsplitforbeginners

10 likes

A woman in a black sports bra and green shorts stands outdoors, looking over her shoulder. Text overlay reads "MY WORKOUT SPLIT TO GROW MY GLUTES" with a peach emoji.

A woman in a gym performs a chest/triceps/shoulders exercise on an incline bench with light weights. Text overlay indicates "-MONDAY- Chest/Triceps/Shoulders".

A woman in a gym, wearing a white cap, performs a hamstring/glute exercise with dumbbells. Text overlay indicates "-TUESDAY- Hamstrings/Glutes".

MY CURRENT WORKOUT SPLIT to grow my Legs/Glutes

Here is the workout split I’ve been doing for the last few months and this is what it looks like for me. Now remember this works for ME find something that works for you, your lifestyle and your specific goals. My goals currently are to put on muscle specifically on my lower body while also

39 likes

A person takes a mirror selfie in a gym, with text overlaying their current workout split goals: sculpt for tone, burn fat while keeping muscle, and improve functional strength.

A detailed workout plan for Monday focusing on Upper Body & Core, outlining three circuits with specific exercises like dumbbell shoulder press, bent-over rows, planks, and hollow body holds.

A detailed workout plan for Tuesday focusing on Lower Body Strength (Glutes + Hamstrings Heavy Day), outlining three circuits with exercises like dumbbell hip thrusts, jump squats, and weighted toe touch crunches.

My Workout Split (Current Plan) 🫶

Day 1: Upper Body & Core (Back, Shoulders, Abs Burn) → Strength + shaping focus Day 2: Lower Body Strength (Glutes + Hamstrings Heavy Day) → Progressive overload, hip thrusts, squats, leg press Day 3: Active Recovery or Light Cardio → Walk, stretch, mobility Day 4: HIIT Arms, Chest,

21 likes

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