Weight Lifting Routines: 5-Day Split, Part 1
This is the workout that I’ve been doing for the past few weeks and I’ve had pretty good results with it so I thought I’d share here in case others were interested. I originally obtained this workout from Bodybuilding.com. They have some really great workouts.
WEEKS 1-2
Day 1
*Back*
- Chins: 3 sets, 10-12 reps
- Deadlifts: 5 sets, 8,6,4,4,6 reps
- Bent Rows: 4 sets, 8,6,6,4
*Calves*
- Standing Raises: 5 sets, 10-15 reps
Day 2
*Biceps*
- Barbell Curl: 5 sets, 8,6,6,4,6
*Triceps*
- Close-Grip Bench: 5 sets, 8,6,6,4,4
- Dips (on parallel bars): 4 sets, 10+ reps with added weights
Day 3
*Shoulders*
- Military Press: 5 sets, 8,6,6,4,6
- Rear Laterals: 4 sets, 10,8,8,6
*Traps*
- Barbell Shrugs: 5 sets, 12,10,8,8,8
Day 4
*Legs*
- Leg Extensions: 3 sets, 10-15 reps
- Leg Curl: 4 sets, 8-10 reps
- Squats: 5 sets, 8,6,6,4,4
Day 5
*Chest*
- Flat Bench: 5 sets, 10,8,6,4,4
- Incline Bench: 4 sets, 8,6,4,4
*Calves*
- Standing Raises: 5 sets, 10-15 reps
Hammer Curls: 4 sets, 6-1o reps
Barbell Reverse Curls: 4 sets, 6-10 reps
Again, this is just part 1 and it’s to be followed for the first 2 weeks. Part 2 will consist of the workouts to be completed during weeks 3 and 4. I’ve been working on adding cardio here and there but it’s definitely something I don’t love to do.