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  1. #1
    Banned Peaked_18's Avatar
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    5 Day Bodybuilding Workout Schedule

    Monday: Chest and triceps
    Chest:
    1. Incline dumbbell press -4 sets of 15, 12, 10, 8 reps.
    2. Flatbench barbell press -4 sets of 12, 10, 10, 8 reps.
    3. Incline dumbbell flies -3 sets of 12, 10, 8 reps.
    4. Cable crossovers -2 sets of 15, 12 reps.

    Triceps:
    1. Pushdowns -4 sets of 15, 12, 10, 8 reps.
    2. Bent-over cable extensions using a rope -3 sets of 15, 12, 10 reps. 3. Dumbbell kickbacks -3 sets of 15, 12, 10 reps.



    Tuesday: Back and biceps
    Back:
    1. Lat machine pulldowns to the front -4 sets of 15, 12, 10, 8 reps.
    2. Close grip pulldowns to the front -4 sets of 15, 12, 10, 8 reps.
    3. Seated cable rows -4 sets of 15, 12, 10, 8 reps.
    4. Hyper-extensions -3 sets of 18, 18, 18 reps.
    Biceps:
    1. Incline dumbbell curls -4 sets of 15, 12, 12, 10 reps.
    2. Standing barbell curls -4 sets of 15, 10, 8, 6 reps.



    Wednesday: Cardio and abs
    Cardio:
    1. 30-45 min. of bike, treadmill or Stairmaster.
    Abs:
    1. Crunches -3 sets of 50, 50, 50 reps.
    2. Leg raises -3 sets of 25, 20, 20 reps.



    Thursday: Legs
    1. Squats -5 sets of 15, 15, 12, 10, 8 reps.
    2. Leg extensions -4 sets of 15, 12, 12, 10 reps.
    3. Lunges -4 sets of 15, 12, 10, 10 reps.
    4. Leg curls for hamstrings -4 sets of 15, 12, 12, 10 reps.
    5. Standing calf raises -4 sets of 18, 18, 15, 12 reps.



    Friday: Shoulders/biceps or triceps superset
    Shoulders:
    1. (Military) barbell press behind the neck -4 sets of 15, 12, 10, 8 reps. 2. Standing side laterals -4 sets of 15, 12, 12, 10 reps.
    3. Upright rows with barbell -3 sets of 12, 12, 10 reps.
    4. Seated bent over dumbbell laterals -4 sets of 15, 15, 12, 12 reps.
    Biceps or triceps superset:
    1. Tricep pushdowns on cable machine superset with barbell curls -4 sets of 15, 12, 12, 10 reps.
    2. Seated dumbbell extension superset with dumbbell hammer curls -3 sets of 15, 12, 2, 10 reps

    That's split I made resently.

    Critique from a scale of 1-10.
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  2. #2
    Registered User Baldeagle79's Avatar
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    Good plan

    I like your five day workout. I find it beneficial to go five days a week for maximum gains. Two rest days is plenty.

    I do a very similar routine, but slightly different.

    Chest/Tris
    Back/Bis
    Shoulders/Legs
    Bis/Tris (superset)
    Chest/Back (superset)

    Good post.
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  3. #3
    Registered User Baldeagle79's Avatar
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    Thumbs up Workout Plan

    Also, I give it a 10 (b/c it's so similar to mine!).

    I like the Triceps Pressdown with Preacher Curls (close grip), overhead dumbbell extensions with either hammer curls or reverse grip curls (with the preacher curl bar, shoulder width grip). I also like to finish with across the body dumbbell bicep curls and dips.
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  4. #4
    Mrs. ExtremistPullup miche13's Avatar
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    you could do abs everyday
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  5. #5
    Registered User RipStone's Avatar
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    Suggestions...

    chest/triceps: IMO you dont need two fly movements. I would replace one of the fly movements with dips. Dips will hit your chest and tris nicely.

    back/bis: you dont need two pulldown varaitions: add pullups instead.

    legs: SLDLs > leg curls for hamstrings. SLDLs will engage more muscle fibers, while leg curls isolate the hamstrings only.
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  6. #6
    Registered User Ethereal's Avatar
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    I am going to admit that I really don't like your split. I am a big believer in going heavy in order to grow. If you are doing a 5 day split, I reccomend looking into Max-Ot. IF you do it right and follow the basic principles, it is an intense workout, and in my humble opinion the best workout to use in order to grow.
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  7. #7
    Banned Peaked_18's Avatar
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    I thought since it was 5 days in a row that it may lead into overtraining. That's a reason to keep it not really heavy.

    So would it lead to evertraining?

    And I probably thinking of doing some real heavy weeks, probably do 3-4 heavy weeks in a 8 week period and on that last week, 'week 8' to do a real heavy set and then take off a week.

    Thanks for all the replies.

    I felt that the Cable Crossovers would help shape my pecs better, they're pretty well developed and thought I could carve into them.

    Maybe every other week switch Cable Crossovers with Dips. Sound good.
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  8. #8
    Workout Critic gust's Avatar
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    Originally Posted by Peaked_18
    Monday: Chest and triceps
    Chest:
    1. Incline dumbbell press -4 sets of 15, 12, 10, 8 reps.
    2. Flatbench barbell press -4 sets of 12, 10, 10, 8 reps.
    3. Incline dumbbell flies -3 sets of 12, 10, 8 reps.
    4. Cable crossovers -2 sets of 15, 12 reps.

    Triceps:
    1. Pushdowns -4 sets of 15, 12, 10, 8 reps.
    2. Bent-over cable extensions using a rope -3 sets of 15, 12, 10 reps.
    3. Dumbbell kickbacks -3 sets of 15, 12, 10 reps.
    IMO, the 15 reps set would go out in every exercice. I think it's a little useless, and i think you need to lower your volume a little bit. Chest exercise selection is great! On the triceps workout you could use some better exercises. Pushdowns are okay, kickbacks, personaly, i don't like them, but it's okay too. Instead of cable extensions i would do dips or skullcrushers instead.


    Tuesday: Back and biceps
    Back:
    1. Lat machine pulldowns to the front -4 sets of 15, 12, 10, 8 reps.
    2. Close grip pulldowns to the front -4 sets of 15, 12, 10, 8 reps.
    3. Seated cable rows -4 sets of 15, 12, 10, 8 reps.
    4. Hyper-extensions -3 sets of 18, 18, 18 reps.
    Biceps:
    1. Incline dumbbell curls -4 sets of 15, 12, 12, 10 reps.
    2. Standing barbell curls -4 sets of 15, 10, 8, 6 reps.
    Again, the 15 reps Sets would go off. Exercises look good here. You can go a little lower reps on hyper-extensions 12 - 10 is best, i think.


    Wednesday: Cardio and abs
    Cardio:
    1. 30-45 min. of bike, treadmill or Stairmaster.
    Abs:
    1. Crunches -3 sets of 50, 50, 50 reps.
    2. Leg raises -3 sets of 25, 20, 20 reps.
    I hate training abs without any weight, so for me would go weighted crunches and weighted leg raises, but that's personal. So it's okay.



    Thursday: Legs
    1. Squats -5 sets of 15, 15, 12, 10, 8 reps.
    2. Leg extensions -4 sets of 15, 12, 12, 10 reps.
    3. Lunges -4 sets of 15, 12, 10, 10 reps.
    4. Leg curls for hamstrings -4 sets of 15, 12, 12, 10 reps.
    5. Standing calf raises -4 sets of 18, 18, 15, 12 reps.
    Why you don't go lower than 10 reps on your legs? Muscle building range is 12-6 reps. The exercise selection is very good, but i think volume is a little high (go for 3sets each exericise) and you should lower your rep range. Using 15-10 rep range is not as productive as using a 12-6.


    Friday: Shoulders/biceps or triceps superset
    Shoulders:
    1. (Military) barbell press behind the neck -4 sets of 15, 12, 10, 8 reps. 2. Standing side laterals -4 sets of 15, 12, 12, 10 reps.
    3. Upright rows with barbell -3 sets of 12, 12, 10 reps.
    4. Seated bent over dumbbell laterals -4 sets of 15, 15, 12, 12 reps.
    Biceps or triceps superset:
    1. Tricep pushdowns on cable machine superset with barbell curls -4 sets of 15, 12, 12, 10 reps.
    2. Seated dumbbell extension superset with dumbbell hammer curls -3 sets of 15, 12, 2, 10 reps
    Why the hell do you train your arms here again ? 1 time a week is enough. You don't need more than that. So drop that. The shoulder workout looks pretty good (exept for 15 rep sets)
    That's split I made resently.

    Critique from a scale of 1-10.
    Comments on bold
    Notice that my comments about the 15 reps sets are if you are an average person. If you have more slow-twich fibers, it's okay to do the 15 rep sets
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  9. #9
    Banned Peaked_18's Avatar
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    I'm going for the 70's style bodybuilding and am going to use heavy weights, but with just higher sets on legs. With the kickbacks, for me they only work when they burn, it's not an exercise you really want to go heavy on, but just stress the muscle enough to grow.

    That my way of getting an 70's apperance and I never liked the new range of bodybuilding.
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  10. #10
    Registered User rajeshcs's Avatar
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    4/5 Day workout

    Could you provide me with a 4 or 5 day work out ..

    My age is 33 and i bit of belly fat . I am at an intermediate level .

    Due to work constraints i can manage 4 days regularly at the gym and at times 5
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  11. #11
    Registered User Partyrocking's Avatar
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    I would suggest either barbell or dumbbell rows for back and the legs is pretty quad dominant. 3 quad exercises 1 hamstring exercise and 1 calf. I would change it to 2:2:2, something like squat + lunge, leg curl + rdl (hamstrings do knee flexion and hip extension- want an exercise for both) , seated and standing calf raises (to get gastronemius and soleus)
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  12. #12
    Self proclaimed parrot Determinednoob's Avatar
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    strong 8 year bump. to the bumper, a 4 day upper\lower would probably work well. here is one such http://forum.bodybuilding.com/showth...hp?t=154362461

    you can also google PHAT, PHUL, and Lyle's generic bulking routine
    Blah cutting.

    I'm not talkin' to myself; I'm just the only one who's listenin'

    Best Singles
    Deadlift - 405
    Squat - 345
    Bench - 225
    OHP - 170

    New Ultimate? collection of info for noobs - 2013 Edition - http://forum.bodybuilding.com/showthread.php?t=151032123
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  13. #13
    Registered User daewoong163's Avatar
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    is this program is effective?? bcuz mine is


    monday- chest and biceps
    tuesday- abs and cardio
    wednesday- triceps and abs,
    thursday-shoulder and back
    friday-legs
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  14. #14
    Registered User daewoong163's Avatar
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    sir my program is like this,,

    chest and biceps
    shoulder and back,
    triceps and abdominal,
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