5 Day Workout Routine

5 Day Workout Routine

The close grip bench press

Firstly, you can train the body part with all out effort and intensity. You don't have to worry about training two or more body parts per session.The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one bodypart per day for a duration of 5 days. There are two main advantages to using this type of routine.
Also, this type of program will allow for additional training volume (more sets and exercises).
Secondly, it will allow for a longer period of rest. Training one body part per week will allow maximum rest and recuperation periods.
By increasing the overall intensity of the program it will be necessary to increase the rest and recuperation periods (which this program does).
Based on the volume of this type of routine, it is recommended that only advanced trainers use this type of program.

Here is the training sequence:
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Chest / Abs
Shoulders / Abs
Biceps / Triceps
Let's take a look at the workout:
Workout Points
Duration:5 to 6 weeks
Increase muscle mass by allowing maximum recuperation for each body part 
- 5 workouts weekly
- 1 body part trained at each workout
- Several exercises per body part
- Holistic repetition ranges - low, medium and high repetition range
- Spill over routine set up. Each body part is worked once directly, once indirectly
- Variable rest periods - matching repetition scheme
- Cardio work at the end of each workout - 20-25 minutes of medium intensity 
You can either use two or one days rest at the end of the training sequence. I recommend two at first and as you progress, try using one day. However, you will have to "play it by ear" and listen to your body.
Weight Increments: Once you are able to complete all repetitions on your last set (unassisted), increase the weight by 10% to 15% for your next workout for the same exercise.
Rest: As indicated below, rest the recommended time in between sets. Once an exercise is complete, immediately set up and perform the next exercise. 

Workout A - Monday - Legs
ExerciseSetsRepetitionsRest Periods
Barbell squats482 minutes
Leg press4252 minues
Leg curls581 minute
Lunges315-201 minute
Leg extensions315-201 minute
Seated calf raise5121 minute
Standing calf raise425-301 minute
Workout B - Tuesday - Chest / Abs
ExerciseSetsRepetitionsRest Periods
Barbell bench press461 minute
Incline dumbbell press481 minute
Flat dumbbell flies4121 minute
Dumbbell pullovers4151 minute
Push ups3failure1 minute
Leg raises off bench32530 seconds
Cable crunches31530 seconds
Incline sit ups32030 seconds
Cardio20 to 25 Minutes
Workout C - Wednesday - Back
ExerciseSetsRepetitionsRest Periods
Chin up4failure1 minute
One arm dumbbel rows4101 minute
Reverse grip pulldowns4121 minute
Barbell power cleans481 minute
Hyperextensions415-201 minute
Dumbbell side bends4201 minute
Cardio20 to 25 Minutes

Workout D - Thursday - Shoulders / Abs
ExerciseSetsRepetitionsRest Periods
Military press582 minutes
Side laterals4101 minute
Barbell upright rows4121 minute
Bent Over Laterals5121 minute
Incline sit ups430-501 minute
Cardio20 to 25 Minutes
Workout E - Friday - Arms
ExerciseSetsRepetitionsRest Periods
Close grip bench press562 minutes
Standing barbell curls562 minutes
Skull crushers4101 minute
Incline dumbbell curls4101 minute
Triceps cable press downs3151 minute
Dumbbell concentration curls3151 minute
Seated calf raise3301 minute
Standing calf raise3251 minute
Cardio20 to 25 Minutes
Try and give this routine at least 5 weeks. If you find its working, stay with the program until it stops working.
Click here for a printable version of this workout. Includes a workout log. For general workout logs, please see this page here.
To find the amount of weight you need to be using, please use the one repetition maximum tool here.


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