Mucle increase 5 day split workout
Shared By : parthenitin
Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 11 / 1184

Average Rating

4

1 votes

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Description

best i could organzie this workout by selevting maximum benefits excersie for each body part.
two days are kept for rest as it is needed for muscle gain

Monday chest, Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Push Up Push Up 60 sec 15 4 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 8 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 8 3 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 10 3 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 60 sec 8 3 Progress Chart

Triceps

Barbell Lying Close Grip Triceps Press To Chin Barbell Lying Close Grip Triceps Press To Chin 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Bent Arm Pullover Dumbbell Bent Arm Pullover 60 sec 10 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 10 3 Progress Chart

Triceps

Dip Dip 60 sec 10 3 Progress Chart

Chest

Cable Mid Chest Crossovers Cable Mid Chest Crossovers 60 sec 10 3 Progress Chart
Tuesday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 3 Progress Chart

Glutes

Glute Kickback Glute Kickback 60 sec 8 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 8 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 10 3 Progress Chart

Chest

Push Up Push Up 60 sec 10 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 10 3 Progress Chart
Thursday Back Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 10 3 Progress Chart

Back

Reverse Grip Lat Pull Down Reverse Grip Lat Pull Down 60 sec 10 3 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 60 sec 8 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 10 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Forearms

Barbell Reverse Preacher Curls Barbell Reverse Preacher Curls 60 sec 8 3 Progress Chart

Biceps

Barbell Close Grip Preacher Curl Barbell Close Grip Preacher Curl 60 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 8 3 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 60 sec 10 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 10 3 Progress Chart
Friday Shouldrs Traps
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 10 3 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 60 sec 8 3 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 10 3 Progress Chart

Triceps

Dip Dip 60 sec 10 3 Progress Chart
Saturday Cardio Abs
Muscle Exercise Name Timer Reps Sets Track

Abs

Air Bike Air Bike 60 sec 8 3 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 8 3 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 8 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 8 3 Progress Chart

Abs

Crunches Crunches 60 sec 8 3 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec 8 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Abs

Barbell Ab Rollout on Knees Barbell Ab Rollout on Knees 60 sec 8 3 Progress Chart

Abs

Air Bike Air Bike 60 sec 10 3 Progress Chart