5 day split workout routines are great to keep your body in shape. You should workout 5 days with two days rest.
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Day 1 Muscles Trained: Biceps, forearms |
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EXERCISE |
SETS |
REPS |
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Bicep curl (EZ-bar) |
3 |
6-10 |
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Bicep curl (Dumbbell) |
2 |
6-10 |
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Concentration curl (Dumbbell) |
2 |
6-10 |
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Wrist curl (Dumbbell) |
3 |
10-15 |
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Day 2 Muscles Trained: Chest |
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EXERCISE |
SETS |
REPS |
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Bench press (Barbell) |
3 |
6-10 |
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Incline bench press (Dumbbell) |
3 |
6-10 |
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Standing flies (Cable) |
2 |
6-10 |
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Day 4 Muscles Trained: Legs |
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EXERCISE |
SETS |
REPS |
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Squat (Barbell) |
4 |
6-8 |
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Leg extension (Lever) |
4 |
8-12 |
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Straight-leg deadlift (Barbell) |
4 |
6-10 |
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Seated leg curl (Lever) |
4 |
10-12 |
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Seated calf extension (Lever) |
3 |
10-15 |
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45° Calf Press (Lever) |
3 |
10-15 |
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Day 5 Muscles Trained: Back |
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EXERCISE |
SETS |
REPS |
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Bent-over row (Barbell) |
3 |
6-10 |
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Seated row (Cable) |
3 |
6-10 |
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Front pulldown (Cable) |
3 |
6-10 |
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Close grip pulldown (Cable) |
3 |
6-10 |
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Day 6 Muscles Trained: Shoulders |
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| EXERCISE | SETS | REPS |
| Military Press (Barbell) | 3 | 12 |
| Lateral Raises (Dumbbell) | 3 | 12 |
| Side Raises (Dumbbell) | 3 | 12 |
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Rest Days 3, 7 |
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