5 Day Full Body Split Routine

This is a 5 day split routine that trains one body part per week. This will allow maximum rest and recovery periods.



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Routine Type 5 Days On - 2 Days Off
Duration Ongoing
Level Intermediate / Advanced
Purpose Concentrate on one major muscle group per day
Target Intermediate / advanced routine to target individual muscle groups

Workout Schedule

Monday
Chest
Tuesday
Back
Wednesday
Shoulders and Traps
Thursday Biceps / Triceps / Forearms
Friday Legs / Abs
Saturday Rest
Sunday Rest

The Workout

Day 1 Monday - Chest
Muscle Group / Notes Exercise Sets / Reps
Chest Bench Press 3 x 8 reps
Incline Bench Press 3 x 8 reps
Fly 3 x 8 reps
Day 2 Tuesday - Back
Muscle Group / Notes Exercise Sets / Reps
Back Deadlifts 5 x 12 - 15 reps
Barbell Rows 5 x 20 - 30 reps
Lat Machine Pull Down 5 x 20 reps
Day 3 Wednesday - Shoulders / Traps
Muscle Group / Notes Exercise Sets / Reps
Shoulders Barbell Press 4 x 8 reps
Upright Row 3 x 8 reps
Side Laterals 3 x 8 reps
Front Lateral Raise 3 x 8 reps
Bent Over Laterals 3 x 8 reps
Shrugs 4 x 12 reps
Day 4 Thursday - Biceps / Triceps / Forearms
Muscle Group / Notes Exercise Sets / Reps
Biceps Barbell Curl 3 x 8 reps
Hammer Curls 3 x 8 reps
Reverse Curl 3 x 8 reps
Triceps Dumbbell KickBack 3 x 8 reps
Close Grip Bench Press 3 x 8 reps
Forearms Behind Back Wrist Curls 3 x 12 reps
Reverse Wrist Curl 3 x 12 reps
Day 5 Friday - Legs / Abs
Muscle Group / Notes Exercise Sets / Reps
Legs Squats 3 x 10 reps
Leg Press 4 x 10 reps
Leg Extensions 3 x 10 reps
Lying Leg Curls 4 x 10 reps
Abs Crunch 50 reps
Sit Ups 50 reps
Bicycles 50 reps

Saturday and Sunday - Rest

- Workout submitted by David:


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