Neal’s 5 Day Split

Neal — Thu, 13 Apr 2006 07:54:21 +0000

Day 1 - Chest and Triceps

Chest	Bench-Press Incline Dumbbell Press Flat Dumbbell Flys Cable Cross-Overs Pull Overs
Triceps	Tricep Push Downs Skull Crushers

Day 2 - Hamstrings and Calves

Hamstrings	Squats Lunges Leg Curls Stiff Leg Dead Lifts
Calves	Standing Calf Raises Donkey Raises

Day 3 - Back and Biceps

Back	Lateral Pull Down Seated Row Dead-Lifts Close Grip Pull Downs Single Arm Dumbbell Rows
Biceps	EZ Bar Curls Preacher Curls

Day 4 - Shoulders and Abs

Shoulders	Dumbbell Press Side Laterals Rear Deltoid Flys Shrugs Front Raises
Abs	Sit-Ups Leg Raises

Day 5 - Quads and Calves

Quads	Leg Press Front Squats Leg Extensions Walking Lunges
Calves	Seated Calf Raises Donkey Raises

In this 5 day split you will notice there are more exercises per muscle group. This allows the person to train more intensly in each workout. Training times should not be much longer than 1 hour 30 minutes.

When planning your own routine make it specific to your goals and remember to cover all areas of your body.

You can set a specific day for each workout, e.g. Monday - Chest and Triceps. Or you can start the routine on say Monday and the proceed taking a rest day when your body demands it.

I do it this way.