What Muscle Groups Do I Workout Together?

8-10 exercises should be performed to target the major muscle groups: Chest, back, shoulders, biceps, triceps, abdomen, quadriceps, and ... SignupfortheGetHealthyUNewsletter Plus,getafreeebookonhealthyaging! Website WhatMuscleGroupsDoIWorkoutTogether? Fitness,LowerBodyWorkouts,StrengthWorkouts,TrainingAdvice,TrainingTips,UpperBodyWorkouts,Workouts By:ChrisFreytag,CPT//January11,2022 FacebookPinterestTwitterE-mailPrint Whetheryou’rejustgettingstartedstrengthtrainingoryou’vebeeninthegrooveforawhile,it’simportanttobeeducatedonhowyoucangetthemostoutofyourworkouts.Forbusylifestyles,itmakessensetotrainmultiplemusclegroupsinonesessioninsteadofonemusclegroupatatime. Oneofthemostcommonquestionspeoplehavewhentheyfirststartstrengthtrainingiswhatmusclegroupstoworkouttogetherandhowoftentotraineachone. SoWhichMuscleGroupsShouldYouWorkoutTogether? First,let’slookatthebasicminimumguidelinesforresistancetraininggivenbyTheAmericanCollegeofSportsMedicine(“ACSM”): Dosomekindofstrengthtrainingaminimumoftwiceaweek. Healthyadultsperformatleastonesetof8-12repetitions 8-10exercisesshouldbeperformedtotargetthemajormusclegroups:Chest,back,shoulders,biceps,triceps,abdomen,quadriceps,andhamstrings StrengthTrainingOpposingMuscleGroups Oneofthemostcommonwaystoliftweightsandcertainlyafavoriteofweightlifterseverywhereistotrainopposingmusclegroups. Theseopposingmusclesarealsocalledagonistsandantagonistsandtheyworktogetherformanyofthemovementswemake.Simplyput,youareworkingboththefrontandthebackpartofoneparticularareaofthebodyonthesameday. Howdoyouseparatemusclegroupswhenworkingout?Thegoalistotraintheopposingmusclegroupsinthesamesession. Andbecauseyouneed48hoursofrestforthemuscleyouworkwith,itisconvenienttofollowupthenextdaywithadifferentpartofthebody.Thisgivesyourmusclegroupstimetorecover. MajorMuscleGroupstoWorkoutTogether Hereareafewpopularoptionsforwhichmusclegroupstoworkouttogether: ChestandBack QuadsandHamstrings Biceps,Triceps,andShoulders GlutesandAbdominals Tostart,clickonthebulletedlistabovetoquicklyjumptoeachindividualstrengthtrainingworkout. Aswementioned,theseareafewpopularoptionsforcertainmusclegroupstoworkouttogether,butthisisbynomeansanexclusivelist. Nevertheless,wehavecreatedthebelowfourworkoutsthatengagecomplimentarymusclegroupstogether. MuscleGroupstoWorkoutTogether:Chest&Back thisforlater Whetheryou’regettingreadyfortanktopseasonorjustwanttofeelgoodaboutyourupperbody,thisworkoutisgoingtobeitforyou!Butjustremember,youhavetoliftweightsinordertostrengthenandtoneyourarms,justlikeyoudoyourlowerbody! Theseupperbodymovementswillroundoutyourchestandbackmuscles,focusingonthefrontandbacksideofyourupperbody! Equipment:Medium-to-heavysetofdumbbells.Itendtouse12lbdumbbellswhenIworkmyupperbody.Feelfreetouseanywherebetween8lband15lbdumbbells.Choosetheweightthatallowsyoutocompletetheworkoutandisstillalittlechallenging! WorkoutInstructions:Thisupperbodyworkoutwillbedoneinacircuit-typeformat.Completeeachexerciseforatotalof45secondsandrestfor15seconds.The15-secondrestistocatchyourbreathandgetyoureadyforthenextmovement. 1.ChestFly Here’showtoperformchestflys: Lieonbackwithkneesbentandfeetonthefloorandholddumbbellsstraightupoverchest. Withaslightbendintheelbow,slowlyopenarmswideouttotheside.Squeezeyourchestasyoubringtheweightsbacktogetheratthetop.Repeatforthedesirednumberofreps. 2.RenegadeRow Here’showtodoarenegaderow: Begininafullplankwithdumbbellsinhands,armsextended,andtoes.(kneelingvariationisfineifyouarenotabletodoafullplank)Engageyourabdominalsdrawingthebellyinwardtowardsyourspine. Pulltherightdumbbelluptowardrighthipbonekeepingtheweightclosetoyourside.Slowlyreturnittothefloorandrepeatwiththeleftdumbbell. Thiswillhaveyourchest,shoulders,andtricepsburning–andyourheartrateup 3.Push-Up Thinkyouneedtobenchpresstogetgreatshoulders?Thinkagain. Thepush-upistheholygrailofstrengthmoves.Thepush-uptargetsseveralmusclegroupsallinoneefficientexercise. Here’showtodoapush-up: Begininaplankpositionwithhandsbelowshoulders,legslongbehindyou,andbodycontractedtoholdyourspineinastraightline. Withelbowspointingslightlyback,bendelbowsandslowlybegintoloweryourbodyuntilyouarejustabovetheground.Keepyourgazeoveryourfingertipsandbodyinastraightline. Asyouexhale,tightenyourbellyandthenpushyourselfbackuptoaplankposition.Thatisonerepetition. 4.ReverseGripDoubleArmRows  Here’showtodoreversegripdoublearmrows: 1)Startwithlegstogetherandsitbackintoaslightsquatengagingabdominal.Armsareinfrontofthebodyholdingdumbbellsathipheightwithpalmsfacingtheceiling. 2)Drawelbowsbackpasthipsgentlyhuggingthesidebodysoyoufeellatsandtricepsengageandreturnforwardwithcontrol. Thisexercisetargetsthebackmuscleswhichisanoften-overlookedmusclegroupinwomen. 5.ChestPress Here’showtoperformachestpress: Lieonbackwithkneesbentandfeetonthefloor.Elbowsarebentanddumbbellsstartatshoulderheight. Extendarmsfullypressingawayfromyourchest.Then,slowlylowertostartposition. Yourchest,shoulders,andtricepsgetmajormuscle-buildingbenefitsfromthismove. 6.OverheadPull Thistargetstheshouldersandtriceps,musclegroup.Here’showtoperformanoverheadpull: Lieonbackwithkneesbentandfeetonthefloor.Armsareextendedabovethechesttostart.Engageyourabdominals. Lowerdumbbellspastyourheadkeepingarmsmostlystraightwithelbowsslightlybent.Then,keepingabdominalstightraisedumbbellsbacktostart.Thelowbackshouldstayfirmagainstthefloorthroughout. Repeatthecircuit3timesforacomplete20-minuteupperbodyworkout! Related:What’sTheDifferenceBetweenMuscleStrengthandMuscleEndurance? MuscleGroupstoWorkoutTogether:Quads&Hamstring Didsomeonesaylegday?!Lowerbodystrengthtrainingworkoutsaresomeofthemostcommonlysearchedworkoutsontheinternetbecausewhodoesn’tloveagoodlegburn? Thegoalofthisworkoutistotargetthequadandhamstringmusclestogetherandtofindfatigueinyourlowerbody.Ifyougettothelastcoupleofrepsandyoufeellikeyoucan’tdoonemore,that’sexactlywhereyoushouldbe. Andfinally,ifyoucometothelastcoupleofrepsandfeellikeyoucoulddomore,pickupheavierweights!BringingtoyouaLowerBodyMaxOutWorkoutfollowalongbelow! Equipment:Youwillneedasetofmedium-to-heavydumbbells.Also,Iwouldpersonallygrabasetof12or15lbdumbbellsbutanywherebetween8lband20lbdumbbellswouldbeadviseddependingonyourleveloffitness. WorkoutInstructions:Thisworkoutwillconsistof6totallowerbodymovements(3focusedonthequadsand3focusedonthehamstring,thebacksideofyourleg).Complete12repetitionsperexerciseandrepeattheentireworkoutatotalof3times! 1.BasicSquat Here’showtoperformabasicsquat: Standtallwithyourfeethip-distanceapart.Yourhips,knees,andtoesshouldallbefacingforward. Bendyourkneesandextendyourbuttocksbackwardasifyouaregoingtositbackintoachair.Makesurethatyoukeepyourkneesbehindyourtoesandyourweightinyourheels. Risebackupandrepeat. 2.Deadlift Here’showtoperformadeadlift: Startstandingwithfeethip-distanceapartandthendumbbellsrestinginfrontofthighs. Tightenyourabdominalsandkeepaflatbackasyoubendthekneesslightly,loweringthedumbbellstowardsthefloor. Squeezetheglutesanduseyourhamstringsandlegstoliftandreturntoyouruprightposition. 3.AlternatingLunges(6repsperside) Here’showtoperformalternatinglunges:  Standtallwithyourfeethip-distanceapart. Takealargestepforwardandloweryourbodytowardthefloor. Bothlegsshouldbebentata90-degreeangleatthebottomofthelunge.Pushoffthefrontlegtorisebackuptostart,andrepeatontheotherside. 4.Single-LegHamstringBridge(LeftSide) Here’showtoperformasingle-leghamstringbridge: Lieonbackwithbentkneeship-distanceapart,andfeetflatonmatstackedundertheknees.Extendoneleglongtowardstheceiling. Squeezeglutesandlifthipsoffthematintoabridge.Lowerandliftthehipsforthedesirednumberofrepsthenrepeatonanotherside. 5.PistolSquat Here’showtoperformpistolsquats: Standwithfeethip-distanceapartandextend1leglongonthefrontofthebody. Bringhandstohipsorthefrontofyourbodyforbalance.Sitbackintoasquatwithweightintheheelofthefoot,thenslowlystandbackupusingyourgluteandhamstringmuscles.Repeatforthedesirednumberofrepsandswitchsides. 6.Single-LegHamstringBridge(RightSide) (seeinstructionsabove) Repeattheentirecircuit3times! MuscleGroupstoWorkoutTogether:Bicep,Tricep&Shoulder Theterm“HIIT”workoutisoftenusedforcardiovascularworkoutsbutdidyouknowthatitcanalsobeusedinupperbodyworkoutsaswell? InthisupperbodyHIITworkout,Iamgoingtoshowyouhowquicklyandefficientlyyoucanworkyourupperbody.Thesetargetmusclegroupsliketheback,biceps,andabsinoneefficienttrainingprogram. Usingdumbbellsandyourbodyweight,wearegoingtoHIITithardandburnoutyourupperbody! Equipment:Alighttoaheavysetofdumbbells.Iwoulduseanywherebetween10-12lbdumbbells.Chooseaweightthatyoucanholdontofora20-secondinterval. WorkoutInstructions:Foreachoftheseexercisesyouaregoingtogoashardasyoucanforaworkingintervalof20seconds,thenrestfor10secondsbeforegoingintothenextmove.Repeattheentiretrainingsequenceagainforatotalof5intervalsfora20-minuteworkout. Block1:20secondseach/10secondsinbetweentorest BicepCurl PushUpPunch HammerCurl Block2:20secondseach/10secondsinbetweentorest TricepKickback TricepDips OverheadTricepExtension Block3:20secondseach/10secondsinbetweentorest OverheadShoulderPress ShoulderFrontRaise RenegadeRows Completethetotalcircuit5roundsandyouwillhavecompleteda20-minuteupperbodyworkouttoningthebiceps,triceps,andshouldersalltogether! MuscleGroupstoWorkoutTogether:Glute&Abdominal GlutesandAbsaretwoofthemostpopularmusclegroupstotraintogether.Trythis10-MinuteButtandAbworkoutasastand-alonequickandefficientworkoutoraddthisontotheendofalegdayworkoutasa“burnout.” WorkoutInstructions:Theworkoutconsistsof6totalexercises–2glute-focusedmovementsand2abdominalfocusedexercises.Youwillalternatebetweenthelowerbody-focusedmovementandtheabdominal-focusedmovementandfinishwithtwoburnoutmovementsthatcombinecoreandlegstogether! Circuit–youwillcompleteeachofthebelowmovementsfor30secondseachcompletingthefullcircuit4timesthrough! CrossBehindLunge–30Seconds ForearmPlank–30Seconds GluteKicker–30Seconds FullSitUp–30Seconds Burnout–aftercompletingtheabovecircuit4timesthroughyouwillendwiththefollowing2exercisesto“burnout.”Completetheburnoutcircuit2timesthroughtocompletethe10-minutecircuit! Burpees–30Seconds Superman–30SecondHold Wanttopairallofthesegroupstogether?Here’saneasyscheduletotrainopposingmusclegroupsonaweeklybasis. MuscleGroupstoWorkoutTogether:Sample4Dayschedule Monday UpperBody–ChestandBack Tuesday: Legs–GlutesandHamstrings Thursday: UpperBody–ShouldersandArms Saturday: LowerBody–GlutesandAbdominals READTHISNEXT:Bodyweightvs.WeightedWorkouts:WhichIsBetter? PrintedfromGetHealthyU.com 2Comments MandyGarciaon June18,2020at5:29AM Reply Sincemyfocusisonstrengthprimarily,IusuallystartmyroutinewithwhatIneedtopayattentiontothemost(myweakestmusclegroup)becauseIhavetheenergyIneedtoreallymakeanimpact,whichismyupperbody(chest,back,bicepsandtriceps).Thensomecoreandlegs.AsforthenumberofrepsandsetsthatIdo,dependingonwhatisbestatthatparticularmoment,eitherIwilluptheweightandlowertherepswhileslowdowneachmovementwhilereallyfocusingorlowertheweightandperformmoresets.IgowithhowIfeelandtrytosqueezethemostoutofmyroutine.Iworkoutpresently,4-5daysaweek. Markon February6,2019at3:57AM Reply WellWritten.Learnedsomenewstuffwithverydetailedinformation. 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