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.
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)
30 minutes of cardio of choice