5 Day Workout Routine

Firstly, you can train the body part with all out effort and intensity. You don't have to worry about training two or more body parts per session. Also, this type of program will allow for additional training volume (more sets and exercises).

Secondly, it will allow for a longer period of rest. Training one body part per week will allow maximum rest and recuperation periods. By increasing the overall intensity of the program it will be necessary to increase the rest and recuperation periods (which this program does).

Based on the volume of this type of routine, it is recommended that only advanced trainers use this type of program.

Here is the training sequence:

Let's take a look at the workout:

Workout B - Tuesday - Chest / Abs
Exercise	Sets	Repetitions	Rest Periods
Barbell bench press	4	6	1 minute
Incline dumbbell press	4	8	1 minute
Flat dumbbell flies	4	12	1 minute
Dumbbell pullovers	4	15	1 minute
Push ups	3	failure	1 minute
Leg raises off bench	3	25	30 seconds
Cable crunches	3	15	30 seconds
Incline sit ups	3	20	30 seconds
Cardio			20 to 25 Minutes

Workout C - Wednesday - Back
Exercise	Sets	Repetitions	Rest Periods
Chin up	4	failure	1 minute
One arm dumbbel rows	4	10	1 minute
Reverse grip pulldowns	4	12	1 minute
Barbell power cleans	4	8	1 minute
Hyperextensions	4	15-20	1 minute
Dumbbell side bends	4	20	1 minute
Cardio			20 to 25 Minutes

Workout E - Friday - Arms
Exercise	Sets	Repetitions	Rest Periods
Close grip bench press	5	6	2 minutes
Standing barbell curls	5	6	2 minutes
Skull crushers	4	10	1 minute
Incline dumbbell curls	4	10	1 minute
Triceps cable press downs	3	15	1 minute
Dumbbell concentration curls	3	15	1 minute
Seated calf raise	3	30	1 minute
Standing calf raise	3	25	1 minute
Cardio			20 to 25 Minutes

Try and give this routine at least 5 weeks. If you find its working, stay with the program until it stops working.

If you have any questions about this program, please email me at:

buildingmuscle101 @ vianet.ca (please excuse the spaces - avoid spam bots)

Return to split weight training routines

All the best,

Blake