Phil’s 5 Day Split

Phil — Thu, 13 Apr 2006 07:56:13 +0000

Day 1 - Legs

	Sets	Reps
Squats / Leg Press	5	8-12
Leg Curl	3	8-12
Leg Extension	3	8-12
Calf Raises	4	15-20

Day 2 - Shoulders

	Sets	Reps
Dumbbell Press / Machine press	4	8-10
Lateral Raises	4	8-10
Upright Row	4	8-10
Shrugs	4	12-15

Day 3 - Back

	Sets	Reps
Lateral Pull Down	4	8-10
Seated Row	4	8-10
Close Grip Pull Down / Reverse Fly	4	8-10
Single Arm Row	4	8-10

Day 4 - Chest

	Sets	Reps
Bench-Press	4	8-10
Dumbbell Press / Incline Press	4	8-10
Dumbbell Fly	4	8-10
Cable Fly	4	8-10

Day 5 - Arms and Leg Make Up

Arms - Biceps

	Sets	Reps
Preacher Curl	4	8-10
Single Arm Concentration Curl	4	8-10

Arms - Triceps

	Sets	Reps
Skull Crushers	4	8-10
Cable Pull Down	4	8-10

Legs

	Sets	Reps
Squats / Leg Press	5	10-12

Training and Rest Days

Day	Muscle Group(s)
1	Legs
2	Shoulders
3	Rest
4	Back
5	Chest
6	Rest
7	Arms & Legs Make Up
8	Rest

The five-day split is intended for an intermediate to advanced exerciser. If you are a beginner it is recommended that you first follow the three-day split routine for at least three rotations before advancing to the five day split.

The five-day split takes eight days to complete one rotation. Depending on your fitness level you may want to add a ninth day for additional rest.

You will notice that for some exercises alternatives have been given. This is to keep the routine from becoming stale.

For example, if on the first rotation while training back you do close grip pull downs. On the next rotation do reverse flys. A change of exercise will offer a different range on the muscles being exercised.

Also, if on day one when you train legs you do squats, on day 7 when you do your legs make up do leg press instead of squats again.

You can substitute your own exercises into the routine as long as they target the muscle group you are intending to train.

If you have your own split routines please submit them and we can put them up for everyone to see.

CoopersGuns Health, Fitness & BodyBuilding