Five Day Workout Split

Five Day Workout Split Routine
 
Day 1- Biceps, Triceps, Forearms.
Day 2- Quads, Calves.
Day 3- Chest, Abs.
Day 4- Rest.
Day 5- Shoulders, Traps.
Day 6- Back, Lower-back.
Day 7-Rest.
 
 
Day 1
 
Biceps:
Barbell Curls(3), Dumbbell Curls(3), Concentration Curls(2).
 
Triceps:
Dumbbell Extensions(3), Lying Dumbbell Extensions(3), Dumbbell Kickbacks(2).
 
Forearms:
Hammer Curls(3), Wrist Curls(3).




Day 2
 
Quads:
Squats(5), Lunges(4), Hack Squats(3), Side Squats(2).
 
Calves:
One-Legged Calf Raises(3), Calf Raises(3).


Day 3
 
Chest:
Incline Push-Ups(3), Push-Ups(3), Dumbbell Bench Presses(4), Dumbbell Flyes(2), Decline Push-Ups(2).
 
Abs:
Crunches(3), Leg Raises(3), Twisting Crunches(2).


 
Day 4
 
Rest.



Day 5

 
Shoulders:
Barbell Presses(3), Dumbbell Presses(4), Front, Lateral and Rear Lateral Raises(3).
 
Traps:
Barbell Shrugs(3), Dumbbell Shrugs(3).


 
Day 6
 
Back:
Pull-downs(3), Barbell Rows(4), Dumbbell Rows(4), Dumbbell Pullovers(3).
 
Lower-back:
Stiff Leg Dead-lifts(3), Romanian Dead-lifts(3).
 


Day 7
 
Rest.


Check out my Full Body Workout Routine too.

Signing off, Randy Alstone!

Stay Alstoned!

1 thought on “Five Day Workout Split”

  1. Pingback: Full Body Workout Routine - Randy Alstone's Personal Blog

Leave a Comment

Your email address will not be published. Required fields are marked *

you're currently offline - Turn on Mobile data or Wifi to Access the site

Open chat
%d bloggers like this: