5 Day Split

 

 

 

5 DAY TRAINING PROGRAMME.

4 X SETS EACH EXERCISE

SET 1 X 10 REPS

SET 2 X 8 REPS

SET 3 X 8-6 REPS

SET 4 X 6-4 REPS

WARM UP;

5-10 Minutes on any thing aerobic. Use the Bike, Rowing Machine, Stepper or Treadmill.

 

Monday (Chest and Biceps);

CHEST;                                                           BICEPS;

Flat Bench Press                                              Seated Preacher Curls

Incline Bench Press                                         Rope Curls

Decline Bench Press                                        Standing Barbell Curls

Dumbbell Pullovers                                         Seated Dumbbell Curls

Peck Deck or Cable Crossovers                       Dumbbell Concentration Curls

==============================================================================================================

Tuesday (Back and Triceps);

BACK;                                                             TRICEPS;

Wide Grip Behind Neck Pulldowns                 Close Grip Pushdowns

Medium Grip Front Puldowns                          Wide Grip Pushdowns

Close Grip Base Pully Rows                             Reverse Grip Flat Bench Press

T-Bar Rows                                                       Close Grip Flat Bench Press

Wide Grip Chins or Close Grip                        Cable Kickbacks or Reverse Dips

===========================================================================================================

Wednesday (Shoulders)(front, rear, back and traps);

SHOULDERS;

Side Lateral Raises

Bent Over Flies

Front Smith Machine Press

Behind Neck Smith Machine Press

Clean and Press

Cable Crossovers Side Lateral Raises

Upright Rows

Shrugs

Behind Neck Chins.


Thursday (Legs and Hamstrings);

LEGS;                                     HAMSTRINGS;

Double Leg Extensions                                        Double Leg Curls

Leg Press                                                           Straight Leg Deadlift

Hack Squat/Slide                                               Standing/Seated Single Leg Curl

Squats

Seated Single Leg Extensions

======================================================================

Friday (Triceps and Biceps);

TRICEPS;                                   BICEPS;

Close Grip Pushdowns                                      Seated Preacher Curls

Wide Grip Pushdowns                                      Rope Curls

Reverse Grip Flat Bench Press                         Standing Barbell Curls

Close Grip Flat Bench Press                             Seated Dumbbell Curls

Cable Kickbacks or Reverse Dips                    Dumbbell Concentration Curls

 

CALVES;

Choose 1 exercise everyday except Legs and Hamstrings day. Also change the position of your feet each day.

  1. Point feet out
  2. Point feet forward
  3. Point feet in

Choose from one of these exercises;

Seated Calve Raises

Standing Calve Raises

Leg Press Calve Raises

Hack Squat Calve Raise