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  • 5 Days Split

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    Ilham Nurhakim
    29 views2 pages
    This document outlines a 5-day workout split targeting different muscle groups each day. Day 1 focuses on chest, biceps, and abs. Day 2 works back and triceps muscles along with abs. Day 3 is shoulder day paired with biceps and core exercises. Day 4 targets traps and triceps. The final day works legs and finishes with biceps. Each muscle group lists specific exercises and links to more information.

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    5 Days Split

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    This document outlines a 5-day workout split targeting different muscle groups each day. Day 1 focuses on chest, biceps, and abs. Day 2 works back and triceps muscles along with abs. Day 3 is shoulder day paired with biceps and core exercises. Day 4 targets traps and triceps. The final day works legs and finishes with biceps. Each muscle group lists specific exercises and links to more information.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    Download as docx, pdf, or txt
    29 views2 pages

    5 Days Split

    Uploaded by

    Ilham Nurhakim
    This document outlines a 5-day workout split targeting different muscle groups each day. Day 1 focuses on chest, biceps, and abs. Day 2 works back and triceps muscles along with abs. Day 3 is shoulder day paired with biceps and core exercises. Day 4 targets traps and triceps. The final day works legs and finishes with biceps. Each muscle group lists specific exercises and links to more information.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    Download as docx, pdf, or txt
    of 2

    SUPPER 5-DAYS SPLIT

    CHEST Chest Pectoralis https://exrx.net/Lists/ExList/ChestWt#General


    BICEPS ABS Major, Flat Bench Press/ Decline Bench Press
    Sternal (2)
    Pectoralis https://exrx.net/Lists/ExList/ChestWt#Clavicular
    Major, Incline Bench Press
    Clavicular (2)
    Pectoralis https://exrx.net/Lists/ExList/ChestWt#Pectoralis
    Minor (1) Butterfly
    Seratus https://exrx.net/Lists/ExList/ChestWt#Anterior
    Anterior (1) Pullover
    Biceps General https://exrx.net/Lists/ExList/ArmWt#Biceps
    Abs Rectus https://exrx.net/Lists/ExList/WaistWt#Rectus
    Abdominis
    Transverse https://exrx.net/Lists/ExList/WaistWt#Transverse
    Abdominis
    Obliques https://exrx.net/Lists/ExList/WaistWt#Obliques
    BACK Back Latissimus https://exrx.net/Lists/ExList/BackWt#General
    TRICEPS ABS Dorsi & Teres
    Major &
    General Back
    Triceps General https://exrx.net/Lists/ExList/ArmWt#Triceps
    Abs Rectus https://exrx.net/Lists/ExList/WaistWt#Rectus
    Abdominis
    Transverse https://exrx.net/Lists/ExList/WaistWt#Transverse
    Abdominis
    Obliques https://exrx.net/Lists/ExList/WaistWt#Obliques
    SHOULDER Shoulder Anterior https://exrx.net/Lists/ExList/ShouldWt#Anterior
    BICEPS ABS
    Lateral https://exrx.net/Lists/ExList/ShouldWt#Lateral
    Posterior https://exrx.net/Lists/ExList/ShouldWt#Posterior
    Supraspinatus https://exrx.net/Lists/ExList/ShouldWt#Supraspinatus
    Biceps General https://exrx.net/Lists/ExList/ArmWt#Biceps
    Abs Rectus https://exrx.net/Lists/ExList/WaistWt#Rectus
    Abdominis
    Transverse https://exrx.net/Lists/ExList/WaistWt#Transverse
    Abdominis
    Obliques https://exrx.net/Lists/ExList/WaistWt#Obliques
    TRAPS Traps
    TRICEPS ABS

    LEGS BICEPS

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