5-Day Split Routine
After about 6 months using the 4-day split your body should be ready for a 5-day split routine in which each muscle group is trained exactly once per week. By splitting your training over 5 workout days per week, you can train each muscle with maximum intensity and provide them enough time to completely recover and grow before their next training. Do for each exercise 4 working sets of 8 to 12 quality reps to failure. Each workout should take maximum 60 minutes to complete.
WORKOUT 1:
- Hamstrings
- lying leg curls 1×20 + 4×10
- seated leg curl 4×10
- standing leg curls 4×10
- Lower back
- hyperextension 4×15
- Calves
- standing calf raise 1×20 + 4×10
- seated calf raise 4×10
WORKOUT 2:
- Quadriceps
- (hack) squat 1×20 + 4×10
- leg press 4×10
- leg extension 4×10
- Inner and outer thighs
- thigh adductor 1×15 + 3×10
- thigh abductor 1×15 + 3×10
WORKOUT 3:
- Chest
- flat bench dumbbell flyes 1×20 + 4×10
- decline barbell or dumbbell bench press 4×10
- incline barbell or dumbbell bench press 4×10
- cable crossovers 4×10
- Abdominals
- hanging leg raises 4×15
- crunches 4×15
- Forearms
- palms-down barbell wrist curls 1×20 + 4×10
WORKOUT 4:
- Shoulders
- seated dumbbell press 1×20 + 4×10
- dumbbell lateral raises 4×10
- bent-over lateral raises 4×10
- Trapezius
- upright row or dumbbell shrugs 6×10
- Triceps
- standing one-arm dumbbell triceps extension 1×20 + 4×10
- cable pushdown or narrow-grip barbell press 4×10
- dips (between bench) 4×10
WORKOUT 5:
- Upper back
- wide-grip pulldown 1×20 + 4×10
- mid-grip pulldown or one-arm dumbbell row 4×10
- (lying) T-bar row 4×10
- Biceps
- standing one-arm dumbbell curl 4×10
- seated incline dumbbell curl 4×10
Concluding Note
Note that the perfect bodybuilding training routine does not exist. There are countless ways to construct an effective bodybuilding split routine, and each of them has advantages and disadvantages. Therefore the above routines only serve as good examples and can be adjusted to fit your personal needs.
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