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5-Split training

10.06.2014 13:55

 

5- Split Workout

A 5-Split is a classic training plan for the power and ground phase, which ensures with its very long recovery time for each muscle group for optimum structure. The various muscle groups are divided as desired on five different days and the remaining three days are used for regeneration. Furthermore, a sufficient excess calories with lots of protein and carbohydrates for the builds up muscle mass is essential. This plan is not for beginners and should only be performed if one has at least 12 months of training experience. So much for the theory: Ran on the weights!
 

The plan

 

Day 1

 
Incline bench press with barbell: 4 sets, 6-10 reps
 
Flat bench press with dumbbells: 4 sets, 6-10 reps
 
Flat bench press with barbell: 4 sets, 6-10 reps
 
Butterflys with dumbbells: 3 sets, 8-12 reps (at will supersetted with pushups to failure)
 
Calf raises, standing: 5-6 sets, 10-15 reps
 
Leg raises, hanging from the chin-up bar: 4 sets to failure
 
Crunches: 3 sets to failure
 
Crunches, lateral: 3 sets to failure
 
Crunches, kneeling on the cable pulley: 3 sets to failure
 

Day 2

 
Take 5-10 minutes of light warm up while rowing on the rowing machine or bike.
 
Squat: 5-6 sets, 8-12 reps
 
Squat with box (Boxsquat): 4 sets, 8-12 reps
 
Lunge Squat: 4 sets, 10-12 reps
 
Leg Press: 4 sets, 8-12 reps
 
Leg Extension: 4 sets, 8-12 reps
 

Day 3

 
Dumbbell Curls: 4 sets, 6-12 reps
 
Barbell Curls: 4 sets, 8-10 reps
 
Concentration curls: 3 sets, 8-10 reps
 
Dumbbell Hammer Curls: 4 sets, 6-10 reps
 
Pressdown Tower: 4 sets, 8-12 reps
 
French press with EZ bar: 4 sets, 8-10 reps
 
Tight flat bench press with barbell: 3 sets, 8-12 reps
 

Day 4

 
Deadlift with straight legs: 4 sets, 6-10 reps
 
Leg curls, lying down: 4 sets, 8-12 reps
 
Standing leg curls: 3 sets, 8-12 reps
 
Chin-ups: 4 sets to failure (no more than 15 reps, if necessary with additional weight)
 
Bent over barbell rows with an underhand grip: 4 sets, 6-10 reps
 
Rowing on the weight bench with dumbbells: 4 sets, 6-12 reps
 
Calf raises, seated: 4 sets, 8-12 reps
 
Calf raises, standing: 4 sets, 8-12 reps
 

Day 5

 
Military Press: 4 sets, 8-12 reps
 
Barbell shoulder presses: 4 sets, 8-12 reps
 
Shoulder Press with Dumbbells: 4 sets, 6-10 reps
 
Lateral raises with dumbbells: 3 sets, 8-12 reps
 
Shrugs with the barbell: 4 sets, 8-12 reps
 
Shrug on the cable tower: 3 sets, 8-12 reps
 
Leg raises, lying down: 3 sets to failure
 
Situps with additional weight: 3 sets to failure

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