Hey guys, for the more hardcore amongst you, I thought I’d add a good 5 day split that you can follow. If you’re reasonably experienced in Weightlifting then this will be ideal for you to increase the results that you’re currently getting. I personally used to perform this workout however at the moment I am undertaking Elliot Hulse and Mike Westerdal’s famous Lean Hybrid Muscle system!
Here it is:
5 DAY SPLIT
Monday – chest
Heavy flat bench press – 5×5 reps
Incline dumbbell press – 3×12 reps
decline dumbbell press – 3×12 reps
Cable flys – 3×15 reps
Tuesday – legs
Heavy squats – 5×5 reps
Leg curls – 3×10 – 12 reps
Leg extensions – 3×10 – 12 reps
stiff leg deadlifts – 3×10 reps
Wednesday – arms
close grip bench press – 3×12 reps
barbell curls – 3×12 reps
skull crushers – 3×10 reps
incline dumbbell hammer curls – 3×12 reps
tricep pushdowns – 3×12 reps
dumbbell concentration curl controlled negatives – 3×10 reps
Thursday – shoulders
seated barbell shoulder press – 5×5 reps
front dumbbell raise – 3×10 reps
side lateral dumbbell raise – 3×10 reps
rear raise (reverse pec dec) – 3×10 reps
shrugs – 2×25 reps
Friday – back
Deadlifts – 5×5 reps
pull – downs – chin ups – 3×12 reps
single arm dumbbell rows – 3×10 reps
face pulls – 3×12 reps
AS WELL AS:
Calve raises – Tuesday and Friday
Abs – Monday and Thursday
Cardio – certainly at the weekend, but any other day as well, it’s great
There you have it, a great and easy to follow 5 day split programme! The idea behind it is that you train each and every muscle equally and you train them hard! The structure of the workouts are so that you should not be too exhausted to complete the next workout. You should in theory be able to carry on doing this 5 day split for weeks on end. However some inexperienced bodybuilders and trainees suffer from bad pain after a hard workout. This is nothing to worry about, it just means that your muscles have had to work a lot harder than usual. The normal period for you to be in pain is 3 days after the workout. When you start becoming more regular in your workouts this pain will decrease and decrease until the point where you get no muscular pain after working out, and therefore you can train harder, and experience more growth!
Hopefully from this workout routine you should experience some extreme muscle growth, however everybody is different and we are definitely not promising that every single person that does this will succeed 100%, we are just going on what we thoroughly believe to be true and effective.