5 Day Split Routine Day 1: Chest Flat Bench Press : 3 sets of 12 reps Incline Dumbbell Press: 3 sets of 12 reps Decline Dumbbell Press: 3 sets of 12 reps Dumbbell Flyes: 3 sets of 12 reps Cable Crossover : 3 sets of 12 reps Chest Pullover : 3 sets of 12 reps Weighted Crunches : 3 sets of 12 reps Leg Raises : 3 sets of 12 reps Ab Twists: 3 sets of 12 reps Day 2: Back Deadlifts: 3 sets of 12 reps Weighted Pull Ups : 3 sets of 12 reps Yates Rows : 3 sets of 12 reps Dumbbell Rows : 3 sets of 12 reps Lat Pulldown : 3 sets of 12 reps Dumbbell Shrugs: 3 sets of 12 reps Day 3: Off Day 4: Shoulders Dumbbell Shoulder Press : 3 sets of 12reps Arnold Presses: 3 sets of 12 reps Side Raises : 3 sets of 12 reps Front Raises : 3 sets of 12 reps Wide Grip Upright Rows: 3 sets of 12 reps Weighted Crunches : 3 sets of 12 reps Leg Raises : 3 sets of 12 reps Ab Twists: 3 sets of 12 reps Day 5: Legs Squat : 3 sets of 12 reps Leg Press: 3 sets of 12 reps Lunges: 3 sets of 12 reps Leg Extensions : 3 sets of 12 reps Leg Curls: 3 sets of 12 reps Donkey Calf Raises: 3 sets of 12 reps Day 6: Arms Close Grip Bench Press: 3 sets of 12 reps V-Bar Tricep Extension: 3 sets of 12 reps Skull Crushers: 3 sets of 12 reps Pull Downs : 3 sets of 12 reps Bicep Barbell Curls: 3 sets of 12 reps Alternate Dumbbell Curls: 3 sets of 12 reps Preacher Curls : 3 sets of 12 reps Reverse Grip Curls: 3 sets of 12 reps Weighted crunches: 3 sets of 12 reps Leg Raises : 3 sets of 12 reps Ab Twists: 3 sets of 12 reps Day 7: Off Include 2 days cardio.
Posted on: Wed, 27 Aug 2014 13:42:38 +0000