zackery.j.wood

Feb 20th 2015

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5 Day Muscle Mass Split (+ 2x cardio)

DOWNLOADS/VIEWS: 98/4486

RATING: 95 (FROM 4 JEFIT MEMBERS)

6 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

The 5 Day Muscle Mass Split

When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller.

Day 1 :

- This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics.

Day 2 :

- On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles.

Day 3 :

- Arms days are important on building size and strength through explosive moments and heavy weight.

Day 4 :

- Cardio day consists of at least 3 miles of running or 7 miles of cycling/mountain biking.

Day 5 :

- It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look.

Day 6 :

- Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina.

Day 7 :

- This is an optional rest day. Take it if you need it. Otherwise, get up and go for a run or do some yoga!

This routine is split between 5 days and performed for 5 weeks, each week testing the limits to how much you are able to push yourself to reach new 1RM's. The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing less repetitions with each set.

You can also set this routine to either a Day of the Week type of routine or Numerical Day based.

Chest and Back 8 exercises, 46 mins

Barbell Bench Press	4x12,10,8,6 reps	rest: 60s
Barbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Pull-Up	4x12,10,8,6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,10,8,6 reps	rest: 60s
Dumbbell One-Arm Row	4x12,10,8,6 reps	rest: 60s
Barbell Deadlift	4x12,10,8,6 reps	rest: 60s

Legs and Abs 12 exercises, 1 hr 9 mins

Barbell Squat	4x12,10,8,6 reps	rest: 60s
Machine Leg Press	4x12,10,8,6 reps	rest: 60s
Calf Press On Leg Press	4x12,10,8,6 reps	rest: 60s
Machine Leg Curl (Prone)	4x12,10,8,6 reps	rest: 60s
Machine Leg Extension	4x12,10,8,6 reps	rest: 60s
Barbell Lunge	4x12,10,8,6 reps	rest: 60s
Barbell Standing Calf Raise	4x12,10,8,6 reps	rest: 60s
Donkey Calf Raise	4x12,10,8,6 reps	rest: 60s
Crunch	4x30,30,30,30 reps	rest: 60s
Dumbbell Side Bend	4x20,20,20,20 reps	rest: 60s
Weighted Hanging Knee Raise	4x20,20,20,20 reps	rest: 60s
Bench Weighted Decline Crunch	4x25,25,25,25 reps	rest: 60s

Arms 10 exercises, 58 mins

Barbell Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Alternating Preacher Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Bicep Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Hammer Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Concentration Curl	4x12,10,8,6 reps	rest: 60s
Barbell Tricep Extension	4x12,10,8,6 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12,10,8,6 reps	rest: 60s
Cable Shoulder Extension	4x12,10,8,6 reps	rest: 60s
Barbell Seated Tricep Extension	4x12,10,8,6 reps	rest: 60s
Dumbbell Tricep Extension	4x12,10,8,6 reps	rest: 60s

Cardio 2 exercises, 2 hrs 3 mins

	Running	1x0 reps	rest: 60s
	Mountain Biking	1x0 reps	rest: 60s

Shoulders and Back 11 exercises, 1 hr 4 mins

Dumbbell Seated Arnold Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12,10,8,6 reps	rest: 60s
Smith Machine Shrug	4x12,10,8,6 reps	rest: 60s
Dumbbell Lateral Raise	4x12,10,8,6 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12,10,8,6 reps	rest: 60s
Barbell Military Press (Seated)	4x12,10,8,6 reps	rest: 60s
Barbell Deadlift	4x12,10,8,6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,10,8,6 reps	rest: 60s
T Bar Row	4x12,10,8,6 reps	rest: 60s
Dumbbell One-Arm Row	4x12,10,8,6 reps	rest: 60s
Weighted Pull-Up	4x12,10,8,6 reps	rest: 60s

Chest and Legs 9 exercises, 1 hr 6 mins

Barbell Bench Press	4x10,8,6,4 reps	rest: 60s
Dip	4x10,20,30,40 reps	rest: 60s
Machine Leg Press	4x12,10,8,6 reps	rest: 60s
Barbell Squat	4x12,10,8,6 reps	rest: 60s
Machine Leg Extension	4x12,10,8,6 reps	rest: 60s
Machine Leg Curl (Prone)	4x12,10,8,6 reps	rest: 60s
Push-Up	4x20 reps	rest: 60s
Push-Up (Close Hand)	4x20 reps	rest: 60s
Bench Push-Up	4x20 reps	rest: 60s