5 Day Workout Split

5 Day Workout Split

Hey guys! Just wanted to share with you a sample workout schedule for a 5 day split (or 4 day split) to add quality muscle and strength! Try it out for a couple months. If you have any questions let me know! This workout can be used by men or women.

Note: 

You can do cardio as often as you want but I don’t suggest doing cardio on Leg day.

You can combine Shoulders and ABS with Arms or Back to make this a 4 day workout split.

Workout #1: Legs

Barbell squats or Dumbbell lunges: 8 sets (12 reps sets)- only 60 second break between sets.

Leg Extensions: 3 sets, moderate weight, 10-15 reps

Leg Curls: 3 sets, moderate weight, 10-15 reps

Wall-sits: 3 sets of 30 seconds

30 minute walk or light cardio

Workout #2: Chest

Barbell or Dumbbell Bench Press Press (Machine is fine)

15 reps, 12, reps, 10 reps, 8 reps, 6 reps (increasing weight each set)

Pec Deck/Cable Crossovers/Machine Flies/Dumbbell flies: 5 sets of 15

Barbell or Dumbbell Incline: 3 sets of 10 

30 Minutes of Cardio of choice

 Workout #3: Arms

Alternating Biceps Curls: 5 sets of 10 reps

Seated biceps curls: 3 sets of 10 (slow reps going all the way down)

Cross Body Hammer Curls: 3 sets of 10.  Keep your elbows tucked to your side. Now lift the dumbbell and imagine trying to hit your opposite boob.

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Triceps Rope Extensions: 5 sets of 10 reps. Keep elbows tucked to your side and bring down.

Triceps Kickbacks: 5 sets of 10 reps

Close Grip Bench Press: 5 sets of 10

30 minutes of cardio of choice

 

Workout #4: Back

Lat Pull downs: 5 sets of 8-12 reps.

Reverse Grip Lat Pulldowns: 3 sets of 10

Bent-over dumbbell rows: 3 sets of 10

Seated Cable Rows: 5 sets of 8-12 reps

30 minutes of cardio of choice

Workout #5: Shoulders/Traps/Abs

Dumbbell Lateral Raises: 3 sets of 10-15

Dumbbell Frontal Raises: 3 sets of 10-15

Shoulder Press/Machine Press/Military Press: 5 sets of 10

Dumbbell or Barbell Shrugs: 6 sets of 15

Lumberjacks:  60 second sets with medicine ball, 3 sets.

200 Crunches (broken into sets)

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30 minutes of cardio of choice

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