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May 16th 2014

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5 Day Kiwi Bulking Split

DOWNLOADS/VIEWS: 94/2803

RATING: 82 (FROM 6 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

5 Day split Mon - Fri.

Chest & Triceps
Legs & Abs
Shoulders & Biceps
Core & Triceps
Back & Biceps

Triceps and Biceps trained twice weekly, only a few exercises for each muscle group on training days - the idea is that you really push those muscle groups hard, upping weight as often as possible. It allows more time for the other muscle group being trained on the same day, and you are less likely to be unable to finish your exercises due to fatigue.

Cardio can be included once a week if desired

A good all round 5 day routine for anyone wanting to put on a bit of mass

Monday
Tuesday
Wednesday
Thursday
Friday

Chest and Triceps 10 exercises, 1 hr 6 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s

Legs and Abs 12 exercises, 1 hr 19 mins

Barbell Squat	3x8 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x10 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x20 reps	rest: 60s
Crunch	3x20 reps	rest: 60s
Plank	3x1 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s

Shoulders and Biceps 10 exercises, 1 hr 6 mins

Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s

Core and Triceps 12 exercises, 1 hr 15 mins

Weighted Crunch	3x8 reps	rest: 60s
Weight Plate Rotation	3x8 reps	rest: 60s
Toe Touches	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Decline Oblique Crunch	3x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s

Back and Biceps 11 exercises, 1 hr 15 mins

Pull-Up	4x8 reps	rest: 60s
Barbell Deadlift	4x5 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s