Intermediate 5 Day Workout Split
15-20 minutes of cardio daily.
Preferably 30 seconds of sprints followed by 4.5 minutes of jog/walk (repeat).
Day 1- Arms
Biceps:
4 sets of alternating Hammer Curls (8-12)
3 sets of preachers (machines or regular), squeeze for 3 seconds every 3rd rep (8-12)
3 sets of inclined bicep curls (slow, squeeze at top) (8-12)
Triceps:
4 sets of triceps rope extensions (8-12 reps)
3 sets of dips (8-12)
3 sets of overhead extensions (8-12)
Day 2- Legs
5 sets of leg extensions (8-12)
5 sets of leg curls (8-12)
3 sets of squats (skip if needed) (8-12)
3 sets of leg press (8-12)
5 sets of calves (8-12)
Day 3- Back + Shoulders
3 sets of close grip pull downs (8-12)
3 sets of lawn mowers or bent over barbell rows (8-12)
4 sets of pull downs (8-12)
3 sets of seated cable rows or 3 sets of t bar row (8-12)
3 sets of shoulder press (8-12)
3 sets of lateral raises (8-12)
3 sets of frontal raises or 3 sets of steering wheels (8-12)
3 sets of rear delts (8-12)
Day 4 Bench
5 sets of flat bench: 15, 12, 10, 8, 6 (increasing weight each set)
3 sets of inclined bench (8-12)
3 sets of flies variety
Day 5- Pump Day*
5 sets of shrugs (20 reps)
5 sets of close grip bench (20 reps)
5 sets of pull downs (20 reps)
5 sets of leg extensions (20 reps)