Chud's 5 Day Split Weight Training Program

Day One - Chest:

Bench press
Incline press
Flyes

Day Two - Back/Traps:

Single arm rows
Upright rows
T bar rows
Shrugs

Day Three - Legs

Squats
Leg curls
L eg extensions
C alf raises

Ssometimes I'll throw in lunges.

Day Four - Shoulders:

Alternate front and rear presses
Side lateral raises
Bent over lateral raises

I"ll sometimes do arnold presses as well.

Day Five - Arms:

Supersetting bicepss and triceps.

Superset one: Standing ez bar curls w/ overhead tricep extensions.

Superset two: Seated curls w/ skullcrushers.

Superset three: Preacher curls w/ tricep dips.

At the end of this workout I'll do wrist curls or reverse curls for forearms. I do my ab's 2-3 days per week as well.

Workout submitted by:

Mark

For illustrations and descriptions of the weight training exercises, please go to the following page:

Weight lifting exercises