Robo Split

Four-way body-part split — one muscle pair per day, alternating A/B weeks.

Day 1 Chest & Triceps · Day 2 Back & Biceps · Day 4 Shoulders & Lower Back · Day 6 Legs, with rest on days 3, 5 and 7. The next week runs the same split as B workouts — different variations of the same lifts (bilateral rows, Arnold press, RDLs, dips) — for a 14-day A/B cycle. Time-boxed to roughly 30–35 minutes a session: the first lift for each cold body part keeps the full 15/10/8/5 warm-up pyramid, and every lift after it runs 10/8/5 at the same top-end loading — the muscle is already warm, so only the redundant opener sets are cut, with rests trimmed to match. Both back days add a chest-supported incline row for strict upper-back volume without loading the lower back. Every non-leg day closes with one light shoulder-health set — side-lying external rotation for the rotator cuff, and push-up plus, prone Y raise or serratus punch for the shoulder blade. Together they train the muscles that keep the ball centred in the socket and the collarbone joints steady under overhead load.

8 workouts. Pick a day to start — each plays with the routine's music and backgrounds.