Day 1 - Chest:[monday]
1) Flat Bench/Dumbell
2) Incline Dumbell/BarBell/Chest Dips[30/45]
3) Incline Smith/Chest Dips
4) fly machine/Pec Flies freeweight
5) Cross Overs
Day 2 - Back:[tuesday]
1) Pullups/Chinups [Alternate]
2) DeadLifts
3) Bent Over BarBell Rows/T Bar Rows
4) Close Grip Lat PullDowns/Wide Grip
5) Cable Rows
Day 3 - Rest[wednesday]
Day 4 - Shoulders:[thursday]
1) Standing Military Press/Shoulder Press
2) Side Lateral Raises
3) Military Press on Machine/Arnolds
4) Rear Delts Dumbell/Machine
5) Shrugs [2 Types] BarBell/FreeWeight/Machine
Day 5 - Legs[friday]
1) Squats [Legs Parallel to Floor/Toes Pointed Slightly Out/Further Stance] - 155
2) Leg Press - 230
3) Calf Extensions - 170
4) Lunges - 30
5) Leg Extension - 150
6) Calve Raises - 50
Day 6 - Arms [saturday]
1) Close Grip Bench
2) BarBell Curls [Straight/EZ Bar]
3) OverHead Tricep Extensions/SkullCrushers
4) Dumbell Curls/Hammers
5) Tricep Extensions/Other
6) Preachers/Other/Concentration
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Thread: Check my 5 Day Split Son
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09-03-2011, 09:48 PM #1
Check my 5 Day Split Son
"You have to do what others won't, to achieve what others don't"
"While most are dreaming of success, winners wake-up and work hard to achieve it."
The pain you feel today is the strength you feel tomorrow
Eat Big. Lift Big. Get Big.
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09-03-2011, 09:49 PM #2
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09-03-2011, 09:51 PM #3
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09-03-2011, 09:51 PM #4
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09-03-2011, 09:52 PM #5
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09-03-2011, 09:55 PM #6
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09-03-2011, 09:56 PM #7
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09-03-2011, 09:57 PM #8
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09-03-2011, 09:58 PM #9
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09-03-2011, 10:00 PM #10
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09-03-2011, 10:20 PM #11
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09-03-2011, 10:26 PM #12
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09-03-2011, 10:30 PM #13
5-Day Splits are fine if you can manage them and see the gains you want. From what the stickies on here say, Frequency > Volume, so training muscles 2x/week will produce better gains than 1x/week. Personally, I've done everything from 3-Day Splits to 6-Day Splits (2x/week) and I feel that training everything twice has given me better strength and size gains (Don't look at e-stats/weight, it's not updated).
Whatever fits your needs, OP. I think your arms will be training 4x/week though, since you indirectly hit Tri's on Chest day and Bi's on Back day. I would also suggest picking up a 5-day Split off of BB.com rather than making your own (if that is your own) because you've got 5-6 exercises for each muscle, when usually larger groups need only 2-3 exercises and smaller ones need 1-2 exercises. If you're doing 5-6 exercises, I'd keep most sets at 3x8-10 since the volume will probably kill you if you went heavy. I could be wrong though. Train with it for a month and see your progress, then switch to something else if you want.
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09-03-2011, 10:31 PM #14
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09-03-2011, 10:32 PM #15
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09-03-2011, 10:37 PM #16
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