5 Day Split

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5 Day Split

Shared By : kankam

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 120

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Description

Monday

Chest

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	90 sec	5	5
Chest		Dumbbell Incline Bench Press	70 sec	8	4
Chest		Machine Incline Chest Press	60 sec	8	3
Chest		Bench Press Machine	60 sec	8	3
Chest		Cable Cross Over	60 sec	12	4
Abs		Ab Crunch Machine	70 sec	8	3
Abs		Leg Raise	70 sec	8	3
Abs		Sit Up	70 sec	8	3

Wednesday

Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Pullups	80 sec	8	4
Back		Barbell Reverse Grip Bent Over Row	80 sec	8	4
Back		V-Bar Pullup	80 sec	8	4
Back		T Bar Row	80 sec	8	4
Back		Machine Lat Pulldown	70 sec	8	3

Friday

Triceps/Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Barbell Close Grip Bench Press	50 sec	5	5
Biceps		Preacher Curl	50 sec	8	5
Triceps		Barbell Lying Triceps Press	40 sec	8	4
Biceps		Dumbbell Alternate Bicep Curl	40 sec	8	4
Triceps		Dip Machine	40 sec	8	3
Biceps		Preacher Curl Machine	40 sec	8	3

Saturday

Delts

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Shoulder Press	90 sec	8	3
Shoulders		Machine Shoulder Press	80 sec	8	3
Shoulders		Standing Low Pulley Deltoid Raise	40 sec	8	3
Shoulders		Machine Side Laterals	50 sec	8	3
Abs		Ab Crunch Machine	50 sec	8	3
Shoulders		Bent Over Low Pulley Side Lateral	50 sec	8	3
Abs		Cable Crunch	50 sec	8	3
Shoulders		Standing Cable Rear Delt Row	50 sec	8	3
Abs		Decline Oblique Crunch	50 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	50 sec	8	3
Abs		Decline Reverse Crunch	50 sec	8	3

Sunday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	90 sec	12	5
Upper Legs		Leg Press	90 sec	12	4
Upper Legs		Leg Extensions	60 sec	15	4
Upper Legs		Lying Leg Curls	60 sec	15	4

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