Nicks 5 day routine
Day 1 Chest (calves also)
Barbell bench 5x5
Incline barbell bench 4X8-12
Decline dumbbell bench 4X8-12
Wide grip dips 4X8-12
Hammer strength chest press machine 4X8-12
Incline dumbbell flyes4X10-12
Pec cable machine 3X10-12
Day 2 legs (abs also)
Squat 5X5
Super squat machine or hack squat or front squat 4X8-12
Leg press 4X10-15
Leg press one leg at a time3X10-15
Leg extension 3x10-15
Hamstring curl 4X8-12
One leg at a time ham string curl3X8-12
Stiff leg deadlift4X6-10
Ab routine see above
Day 3 Rest
Day 4 lats (abs also)
Barbell Rows: 4X6-12
T bar rows(Close Grip): 3X8-12
Cable Rows(Wide underhand Grip) 3X8-12
Hammer Grip Rows: 3X8-12
Wide Grip Pulldowns: 4X6-12
Close Grip Pulldown: 3X6-12
Straight Arm Pulldowns: 2X10-15
Wrist Curl: 3X10-15
Reverse Wrist Curl: 3X10-15
Day 5 Delts and traps(calves also)
Behind the neck press: 3 sets of 8-12 reps
Shoulder Press: 3 Sets of 8-12 Reps
Lateral Raise: 2 Sets 8-12 Reps
Front Raises: 3 Sets of 10-12 Reps
Rear delt flys: 2 Sets till failure
Dumbbell shrugs 4X8-12
Upright rows 4X8-12
Barbell Shrugs: 4X8-12
Day 6 Arms
Close grip bench 4X8-12
Skull crushers 4X8-12
Dip machine 4X8-12
V bar tricep pull down 4X8-12
Overhead EZ bar tricep extension4X8-12
Tricep extension machine2X12-15
Seated or standing dumbbell curl 4X8-12
Hammer curl 4X8-12
Barbell curl 4X8-12
Dumbbell preacher curl4X8-12
Reverse curl4X8-12
Rope hammer curl 2X10-15
Behind the back barbell wrist curl 3X15-20
Dumbell reverse wrist curl supersetted with seated barbell wrist curl 3X10-15
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Thread: My 5 day split routine
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09-27-2013, 06:55 AM #1
My 5 day split routine
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09-27-2013, 06:58 AM #2
- Join Date: Jun 2013
- Location: United Kingdom (Great Britain)
- Age: 42
- Posts: 734
- Rep Power: 226
You need to decide what you want to do. You posted a thread about push pull legs earlier today now you've listed a bro split. Did you even read the link I sent you last time to the sticky saying what split to use?
2015- Present. Qualified military psychiatric nurse.
2012-2015 British Army Psych Nurse Training (BSc Nursing Mental health)
2004-2012 Royal Military Police
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09-27-2013, 07:08 AM #3
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