BEST 5 DAY WORKOUT SPLIT

5 Comments

1. Legs get trained only once a week

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2. Shoulders only twice a week? Nah I’m good I need it at least 3 times a week max

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3. Din 1: Chest, Shoulder, Triceps
   1. *Barbell Bench Press* (Chest) – 4 sets of 8-12 reps
   2. *Incline Dumbbell Press* (Chest) – 3 sets of 10-12 reps
   3. *Cable Flyes* (Chest) – 3 sets of 12-15 reps
   4. *Overhead Press* (Shoulder) – 4 sets of 8-12 reps
   5. *Lateral Raises* (Shoulder) – 3 sets of 10-12 reps
   6. *Tricep Pushdowns* (Triceps) – 3 sets of 10-12 reps
   7. *Skull Crushers* (Triceps) – 3 sets of 8-10 reps

   ### Din 2: Back, Biceps
   1. *Deadlifts* (Back) – 4 sets of 6-8 reps
   2. *Bent Over Rows* (Back) – 4 sets of 8-12 reps
   3. *Pull-Ups* (Back) – 3 sets to failure
   4. *Lat Pulldowns* (Back) – 3 sets of 10-12 reps
   5. *Dumbbell Bicep Curls* (Biceps) – 3 sets of 10-12 reps
   6. *Hammer Curls* (Biceps) – 3 sets of 10-12 reps

   ### Din 3: Legs
   1. *Squats* – 4 sets of 8-12 reps
   2. *Leg Press* – 3 sets of 10-12 reps
   3. *Lunges* – 3 sets of 10-12 reps (per leg)
   4. *Leg Extensions* – 3 sets of 12-15 reps
   5. *Leg Curls* – 3 sets of 10-12 reps
   6. *Calf Raises* – 4 sets of 12-15 reps

   ### Din 4: Chest, Back
   1. *Incline Bench Press* (Chest) – 4 sets of 8-12 reps
   2. *Dumbbell Press* (Chest) – 3 sets of 10-12 reps
   3. *Chest Dips* (Chest) – 3 sets of 10-12 reps
   4. *Pull-Ups* (Back) – 4 sets to failure
   5. *Barbell Rows* (Back) – 4 sets of 8-12 reps
   6. *Seated Cable Rows* (Back) – 3 sets of 10-12 reps

   ### Din 5: Shoulders, Arms
   1. *Overhead Press* (Shoulder) – 4 sets of 8-12 reps
   2. *Front Raises* (Shoulder) – 3 sets of 10-12 reps
   3. *Rear Delt Flyes* (Shoulder) – 3 sets of 12-15 reps
   4. *Tricep Dips* (Triceps) – 3 sets of 10-12 reps
   5. *Barbell Curls* (Biceps) – 4 sets of 8-12 reps
   6. *Hammer Curls* (Biceps) – 3 sets of 10-12 reps

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4. Abs left the chat

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5. abs left the chat

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