One Month SuperSet Training

A one-month split workout program involves dividing your workouts by muscle groups to target specific areas each session. Here’s a balanced 4-day split routine that you can follow for a month:

Day 1: Chest and Triceps

1. Bench Press - 4 sets of 8-12 reps

2. Incline Dumbbell Press - 3 sets of 8-12 reps

3. Chest Flyes - 3 sets of 10-15 reps

4. Tricep Dips - 3 sets to failure

5. Tricep Pushdowns - 3 sets of 10-15 reps

6. Overhead Tricep Extension - 3 sets of 10-15 reps

Day 2: Back and Biceps

1. Deadlifts - 4 sets of 6-8 reps

2. Pull-Ups or Lat Pulldowns - 3 sets of 8-12 reps

3. Bent Over Rows - 3 sets of 8-12 reps

4. Face Pulls - 3 sets of 10-15 reps

5. Barbell Curls - 3 sets of 8-12 reps

6. Hammer Curls - 3 sets of 10-15 reps

Day 3: Rest or Active Recovery

• Light cardio, stretching, or yoga

Day 4: Shoulders and Abs

1. Overhead Press - 4 sets of 8-12 reps

2. Lateral Raises - 3 sets of 10-15 reps

3. Front Raises - 3 sets of 10-15 reps

4. Rear Delt Flyes - 3 sets of 10-15 reps

5. Plank - 3 sets, hold for as long as possible

6. Russian Twists - 3 sets of 20 reps

Day 5: Legs

1. Squats - 4 sets of 8-12 reps

2. Leg Press - 3 sets of 10-15 reps

3. Leg Curls - 3 sets of 10-15 reps

4. Leg Extensions - 3 sets of 10-15 reps

5. Calf Raises - 3 sets of 15-20 reps

6. Lunges - 3 sets of 10-12 reps per leg

Day 6: Rest or Active Recovery

• Light cardio, stretching, or yoga

Day 7: Rest

• Complete rest to allow your muscles to recover.

Tips:

• Warm up before each session (5-10 minutes of light cardio and dynamic stretches).

• Cool down and stretch after each session to aid in recovery.

• Adjust weights and reps according to your fitness level.

• Ensure proper form to prevent injury.

• Stay hydrated and maintain a balanced diet to support your training.

After completing this one-month split routine, you can evaluate your progress and adjust the exercises, sets, and reps as needed to continue challenging your muscles.