Balancing act (page 2 of 2)

Here is a list of sample exercises for each major group:

Biceps (arm contraction) - standing curl, hammer curl, preacher curl
Triceps (arm extension) - triceps push-down, French press, narrow-grip bench press
Chest (horizontal push) - chest press, fly
Back (horizontal pull) - bent-over row, seated pulley row, one-armed dumbbell row
Shoulder (vertical push) - military press, Arnold press, dumbbell side raise
Back (vertical pull) - lat pull-down, pull-up
Quad-dominant - squat, leg extension, leg press
Hip-dominant - dead-lift, leg curl, lunge
Core (abdominal) - crunch, leg raise
Core (lower back) - hyperextension, good-morning

Using these selections, you can now begin to create a balanced workout. To balance the workout you prioritize the important exercises first and change this priority over time. If you have always executed your pressing movements first, try doing pulling movements instead. Here is a sample split you can consider:

Monday - horizontal push/pull and arm contraction
Tuesday - off
Wednesday - legs and core
Thursday - off
Friday - vertical push-pull and arm extension
Saturday - off
Sunday - off

In this example, you might perform bent-over rows and bench presses along with curls on Monday, lunges followed by squats along with crunches and hyperextensions on Wednesday then pull-ups followed by military presses along with triceps push-downs on Friday.

If you have a known imbalance - for example, if your rowing is significantly weaker than your pressing - you may purposefully change your workouts to include more rowing and performing the rowing before pressing. This will allow you to prioritize your weaker link and bring it back into balance.

Balancing your workouts does not have to be complex. As a general rule, if you flex it, include another exercise that extends it. If you pull down, have another exercise where you push up. You might combine these exercises on the same day or split them throughout the week; the key is that overall volume is the same for both sides. Use this balancing act to receive the most benefit from your training!