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  • 5 Day Split Outline: Monday - Chest/Biceps/Traps Thursday - Back/Triceps Saturday - Arms/BONUS/OFF

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    Jonathan Snow
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    The 5 day split workout outline focuses on different muscle groups each day. Monday targets chest, biceps, and traps with exercises like barbell bench press and seated hammer curls. Tuesday works shoulders and forearms with seated barbell press and behind the back wrist curls. Thursday is for back and triceps using lat pulldowns and overhead triceps extensions. Saturday hits arms again with additional bonus exercises, while Friday addresses legs and traps with squats and shrugs.

    Original Description:

    Multiday fitness program

    Original Title

    45 Split fitness program

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    The 5 day split workout outline focuses on different muscle groups each day. Monday targets chest, biceps, and traps with exercises like barbell bench press and seated hammer curls. Tuesday works shoulders and forearms with seated barbell press and behind the back wrist curls. Thursday is for back and triceps using lat pulldowns and overhead triceps extensions. Saturday hits arms again with additional bonus exercises, while Friday addresses legs and traps with squats and shrugs.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    3 views1 page

    5 Day Split Outline: Monday - Chest/Biceps/Traps Thursday - Back/Triceps Saturday - Arms/BONUS/OFF

    Uploaded by

    Jonathan Snow
    The 5 day split workout outline focuses on different muscle groups each day. Monday targets chest, biceps, and traps with exercises like barbell bench press and seated hammer curls. Tuesday works shoulders and forearms with seated barbell press and behind the back wrist curls. Thursday is for back and triceps using lat pulldowns and overhead triceps extensions. Saturday hits arms again with additional bonus exercises, while Friday addresses legs and traps with squats and shrugs.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    5 Day Split Outline

    Monday - Chest/Biceps/Traps Thursday - Back/Triceps Saturday – Arms/BONUS/OFF


    -Barbell Bench Press -Lat Pull-down -Hammer Curls
    5x5 (0,0,0,0,0) 5x5 (0,0,0,0,0) 4x8 (0,0,0,0)
    -DB Incline Bench Press -T-Bar Row -EZ Cable Curls
    4x10 (0,0,0,0) 5x5 (0,0,0,0,0) 3x10 (0,0,0)
    -Medium Cable Fly -Seated Row -EZ Curls (/)
    4x12 (0,0,0,0) 4x8 (0,0,0,0) 4x8 (0,0,0,0)
    -Open Arm DB Curls -Deadlifts w/straps -Overhead DB Extension
    3x8 (0,0,0) 6x5(0,0,0,0,0,0) 3x12(0,0,0)
    -EZ-Bar Cable Curls -Narrow BB Bench -Rope Pushdown
    4x12 (0,0,0,0) 3x8 (0,0,0) 5x5 (0,0,0,0,0)
    -Seated Hammer Curls -EZ Pushdown -Weighted Dips
    4x8 (0,0,0,0) 5x5 (0,0,0,0,0) 5x5 (0,0,0,0,0)
    -BB Power Shrugs -Overhead DB Extension -Military Push-up
    10x5 (0,0,0,0,0,0,0,0,0,0) 4x8 (0,0,0,0) 4x25 (0,0,0,0)
    -EZ Skull Crushers
    Tuesday - Shoulders/Forearms 3x10 (0,0,0) Sunday - OFF
    -Seated BB Press
    4x8 (0,0,0,0) Friday - Legs/Traps
    -BB Upright Rows -Back Squat
    3x8 (0,0,0) 4x8 (0,0,0,0)
    -Military Press -Front Squat
    5x5 (0,0,0,0,0) 5x5 (0,0,0,0,0)
    -Lateral DB Raises -Leg Extension
    4x8 (0,0,0,0) 5x10 (0,0,0,0,0)
    -Rear Delt Machine -Leg Curl
    4x8 (0,0,0,0) 5x10 (0,0,0,0,0)
    -Behind the back Wrist Curls -BB Strict Shrugs
    5x12 (0,0,0,0,0) 5x12 (0,0,0,0,0)
    -Reverse Wrist Curls -EZ Upright Cable Row
    5x12 (0,0,0,0,0) 4x8 (0,0,0,0)
    -DB Shrug @ 100LB pause rep
    Wednesday - OFF 5x20 (0,0,0,0,0)

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