*SS means Superset with*

5 Day Split #1:

Chest/back
Legs
Shoulders/Triceps/Reardelts
Back/Biceps/Traps
Chest/Shoulders

Monday - Chest/Back

Lat pulldown - 4 x 10-15

Flat bench-press - work up to a 3x3 (70-80% of your 1RM) then 2 sets of 6-8 reps (60-65% of your 1RM)

Seated cable row - 5 x 15-12-10-8-12+

Incline dumbbell press - 5 x 12-10-8-6-10+

Barbell rows - 4 x 8-12

Rope pullovers SS Flat dumbbell fly - 4 x 10-15

Single arm row (cable or machine) SS Incline dumbbell fly - 4 x 10-15

Cable crossover - 4 x 10-15

Tuesday - Legs

Barbell squat - work up to a 3x3 (80-85% of your 1RM) then do 3 sets of 6-10 reps (60-70% of your 1RM)

Hack squat - 4 x 10-15

RDL’s - 5 x 7-10

Hamstring curls - 4 x 12-15 SS Calf raises - 4 x 15-20

Leg extensions - 5 x 15-25

Wednesday - Shoulders/Triceps/Reardelts

Seated dumbbell press - 5 x 15-12-10-8-10+

Single arm cable raises SS Rope pushdowns - 4 x 12-15

Seated machine shoulder press - 4 x 8-12

Straight bar pushdown SS Reverse grip pushdown- 4 x 10-15

Rear delt dumbbell fly SS Facepulls - 4 x 10-15

Side dumbbell lateral raises - 5 x 10-15

Thursday - Back/Biceps/Traps

Lat pulldown - 4 x 10-15

Seated cable row - 5 x 12-10-8-8-12+

Rope pullovers SS EZ Bar curls - 4 x 10-15

Machine row (any variation) SS Alternating dumbbell curls - 4 x 10-15

Barbell bent over rows - 4 x 8-12

Upright row (EZ bar or dumbbells) SS Shrugs (barbell or dumbbell) - 4 x 10-15

Preacher machine curls 4 x 12-15 (last set to failure)

Friday - Chest/Shoulders/Triceps

Flat bench-press - Work up to a 1RM (heavy single) then do 3 sets of 6-10 reps (65-75% of your 1RM)

Incline bench-press - 5 x 15-12-10-8-10

Seated dumbbell shoulder press - 5 x 12-10-8-6-12

Incline dumbbell fly SS Rope pushdowns - 4 x 10-15

Machine shoulder press - 4 x 8-12

Lateral raises SS Straight bar pushdowns - 4 x 12-15

Cable crossover low to high - 3 x 10-15

Cable crossover high to low - 4 x 10-15 (last set to failure)

5 Day Split #2:
Chest/triceps
Legs/Shoulders/Reardelts
Back/Biceps/Traps
Upper
Lower

Monday – Chest/Triceps

Flat bench-press - Work up to a 2x3 (80-85% of your 1RM) then do 2 sets of 6-10 reps (65-70% of your 1RM)

Incline dumbbell press - 5 x 12-10-8-6-10+

Rope pushdown SS Incline dumbbell fly - 4 x 10-15

Straight bar pushdown SS Reverse grip pushdown - 4 x 10-15

Cable crossover (low to high) - 4 x 12-15

Cable crossover (high to low) - 4 x 12-15 (last set to failure)

Tuesday - LEGS/SHOULDERS/REAR DELTS

Barbell squat - Work up to a 3x3 (80-90% of your 1RM) then do 2 sets of 6-10 reps (65-75% of your 1RM)

Hack squat - 5 x 10-15

Seated dumbbell shoulder press - 5 x 15-12-10-8-12+

Rear delt dumbbell fly SS Face pulls - 4 x 12-15

Hamstring curls SS Leg extensions - 5 x 10-15

Dumbbell lateral raise - 5 x 12-15 (last set to failure)

Wednesday - BACK/BICEPS/TRAPS

Lat pulldown - 4 x 10-15

Seated cable row - 4 x 10-15

Single arm dumbbell row - 4 x 8-10 (heavy)

Rope pullovers SS EZ bar curls - 4 x 10-15

Machine row (any variation) SS Hammer curls - 4 x 10-15

Upright row 4 x 8-12 SS Barbell shrugs 4 x 10-15

Preacher machine curls - 4 x 12-15 (last set to failure)

Upper

Incline bench-press - 5 x 15-12-10-8-12+

Barbell row - 5 x 15-12-10-8-12+

Seated barbell shoulder press - 5 x 10-15

Seated cable row 4 x 15-12-10-10 SS Incline dumbbell fly 4 x 10-15

Rope pullover SS Side lateral raise - 4 x 10-15 (last set to failure)

EZ Bar curls SS Rope pushdown - 4 x 10-15

Single arm dumbbell curls SS V-Bar pushdown - 4 x 10-15

Cable crossover (high to low) - 4 x 12-15 (last set to failure)

LOWER

Barbell squat - Work up to a 1RM (heavy single) then do 3 sets of 6-10 (65-75% of your 1RM)

RDL’s - 5 x 7-10

Leg press - 4 x 10-15

Hamstring curls 4 x 10-15 SS Calf raises - 4 x 12-15 (last set to failure)

Leg extensions - 5 x 12-15 (last set to failure)