. A single full-body schedule has only one routine. is limits the number
of exercises you can productively include in your program. With divided
programs you have two or three different routines, and scope to include,
productively, more exercises. With the potential for productive inclusion
of more exercises, assuming they are the right exercises, a more balanced
exercise program can be designed. A balanced weights program produces
balanced musculature throughout the body.. Having a one-routine weight-training program can become monotonous,
because every time you train you perform the same routine. (But a raw
beginner is usually best off following a one-routine program so that each
exercise is trained often enough for lifting skills to be learned quickly.) Hav-
ing two or three different routines—which are alternated, or rotated—pro-
vides built-in variety on a steady number of exercises. is provides the
training variety—for non-beginners—that produces increased motivation
and enthusiasm for many trainees, and delivers best results.FRAMEWORK
Twice-a-week divided program
. is program involves twice-a-week training, alternating two different
workouts and training each exercise once a week. Here is an example, mix-
ing major and accessory exercises at each workout:Monday
General warmup
a. Squat
b. Bench press or parallel bar dip
c. Pulldown or prone row
d. Calf work
e. Back extension
f. Crunch situp
g. Grip work (including finger extension)
Cool downIf, for example, you overhead press following the bench press, your
performance in the press will suffer. And if you perform the -fly
immediately after the curl, your performance in the -fly will suf-
fer. Arrange your exercises so that none suffer in this way.