5 Day Bodybuilding Split Workout

Day 1

Chest

1. Dumbbell Bench Press (3 sets, 3 burns, 8-10 reps, 60 sec rest tween sets)
2. Reverse Grip Bar Bench
3. Low To High Cable Fly

Triceps

1. Skull crusher
2. Tricep Push-Down
3. Tricep Pull-down

Abs

1. Ab Pulldown (4 sets, 12-15 reps)
2. Alternating Toe-Touch (4 sets, 20 reps)

Day 2

Back

1. Lat Pulldown (3 sets, 3 burns, 8-10 reps, 60 sec rest tween sets)
2. Reverse Lat Pulldown
3. Seated Low Row (Cable)

Biceps

1. Barbell Bicep Curl
2. Dumbbell Hammer Curl
3. Barbell Reverse Curl (Cable)

Obliques

1. Wood Chopper (3 sets, 15 per side)
2. Standing Dumbbell Oblique Crunch
3. Floor Wiper

Day 3

Glutes & Quads

1. Back Squat (3 sets, 3 burns, 8-10 reps, 60 sec rest tween sets)
2. Front Squat
3. Leg Press (Feet Shoulder Width)
4. Barbell Step-Up
5. Seated Leg Extension

Traps

1. Barbell Upright Row
2. Dumbbell Shrug (Palms Facing In)
3. Barbell Shrug (Smith or Barbell)

Day 4

Hamstrings

1. Sumo Deadlift (just trying to lift as much weight off the ground as you can)
2. Romanian Deadlift (focus on that deep stretch in your hamstrings to rip and tear them so control the negative)
3. Single-Leg Curl
4. Prone Single-Leg Curl (ALTERNATE)

Shoulders

1. Arnold Press
2. Dumbbell Bent-Over Raise
3. Dumbbell Lateral Raise

Calves

1. Barbell Calf Raise (Feet Shoulder Width)
2. Seated Calf Raise (Feet Angled Out)
3. Seated Calf Raise (Feet Angled In)

Day 5

Abs

1. Barbell Sit-Up
2. Medicine Ball Seated Knee Tuck
3. Ball Pass

Obliques

1. Half-Kneeling Cable Chop
2. Hanging Hurdle (Dumbbell)
3. Side Plank (Dumbbell)