5 Day Full Body Split Routine

Get Big Routine (5 days on 2 days off). Workouts should not be longer than 1 hour.  Warm-up on the treadmill or stationary bike for 5-10 minutes. 

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All exercises should be done with intensity and with the heaviest weight you can use to perform the exercise with good form.

Workout Schedule

The Workout

Day 1 Monday - Chest / Abs
Muscle Group / Notes	Exercise	Sets / Reps
Chest	Flat Bench Dumbbell Press	4 x 8 - 10 reps
	Incline Dumbbell Press	4 x 8 - 10 reps
	Incline Dumbbell Fly	4 x 8 - 10 reps
	Pec Deck	4 x 8 - 10 reps
Abs	Crunches	4 x 20 reps
	Hanging Leg Raise	4 x 20 reps

Day 2 Tuesday - Back / Calves
Muscle Group / Notes	Exercise	Sets / Reps
Back	Deadlifts	4 x 8 reps
	Barbell Rows	4 x 8 - 10 reps
	Lat Machine Pull Down	4 x 8 - 10 reps
	Lat Pulldowns	4 x 8 reps
Calves	Seated Calf Raise	4 x 8 reps

Day 3 Wednesday - Shoulders
Muscle Group / Notes	Exercise	Sets / Reps
Shoulders	Arnold Press	4 x 8 reps
	Dumbbell Shoulder Press	4 x 8 reps
	Upright Rows	4 x 8 reps
	Reverse Pec Deck	4 x 8 reps
	Side Lateral Raise	4 x 8 reps

Day 4 Thursday - Arms
Muscle Group / Notes	Exercise	Sets / Reps
Arms	Barbell Curls	4 x 8 reps
	Triceps Pressdowns	4 x 8 reps
	Preacher Curls	4 x 8 reps
	Skull Crushers	4 x 8 reps
	Hammer Curls	4 x 8 reps
	Rope Pulldowns	4 x 8 reps
	Concetration Curls	4 x 8 reps
	Kickbacks	4 x 8 reps
Notes - Biceps and Triceps exercises are performed on an alternating basis.

Day 5 Friday - Legs
Muscle Group / Notes	Exercise	Sets / Reps
Quadriceps	Squats	4 x 8 reps
	Hack Squats	4 x 8 reps
	Leg Press	4 x 8 reps
	Leg Extensions	4 x 8 reps
Hamstrings	Leg Curls	4 x 8 reps

Saturday and Sunday - Rest

- Workout submitted by Chuck.

* Editors Note* Thanks for the great routine, Chuck. I would like to caution everyone reading that you should always be using a spotter when you start using heavy weight - Especially on the compound movements.

If you're training at a gym and no one's around, ask the gym staff. Believe me, they won't mind at all. If you're training at home, don't get too carried away. I had a friend one time who started benching before I got to his house. I was about 50 feet from his house when I heard his cries for help. He went a little too heavy and the weight got stuck on his chest. He was trapped with that weight on his chest for 10 minutes. It's a good thing I showed up!

Use common sense when training at home and going heavy.

Good luck,

Blake

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