5-Day Split Workout Routine

Sunday
#Upper Strength
Bench Press 4 rounds 15X12X10X6
Incline Dumbell Press 3 rounds 15X12X10
Lateral Pull downs 3 rounds 15X12X8
Dumbell Rows 3 rounds 15X10X10
Arnold Dumbell Press 3 rounds 12X10X8
Tricep Pushdown 3 rounds 12X10X8
Alternating bicep curls 3 rounds 12X10X8

Monday
#Lower Strength
Squat 4 rounds 15X15X10X10
Deadlifts 3 rounds 12X10X8
Glutes Bridges 3 rounds 12X10X8
Sumo Squat 3 rounds 12X10X8
Side Lunges 3 rounds 12X10X10
Leg curls 3 rounds 12X10X8
Leg Extension 3 rounds 12X10X8

Tuesday
#Rest Day or Walk

Wednesday
#Push Workout Day
Flat Bench Press 4 rounds 15X12X10X8
Close Grip Bench Press 4 rounds 15X12X10X8
Skull Crusher 3 rounds 12X10X10
French Press 3 rounds 12X10X10
Dumbell Shoulder Press 4 rounds 15X12X10X8
Upright rows 3 rounds 12X10X8
Side Lateral Raise 4 rounds 12X10X10X8

Thursday
#Pull Workout Day
Pull Ups 3 rounds 12X10X8
Deadlifts Pres 3 rounds 10X8X6
Barbell rows 3 rounds 12X10X8
T-bar Rows 3 rounds 12X10X8
Chest Support rows 3 rounds 12X10X8
Pull Overs 3 rounds 12X10X8
Face Pulls 4 rounds 15X12X10X8

Friday
#Leg Workout
Barbell Squat 4 rounds 12X10X8X6
Leg Press 3 rounds 12X10X8
Hack Squat 3 rounds 12X10X8
Lunges 3 rounds 12X10X8 (each leg)
Leg Extension 3 rounds 12X10X8
Calves Raises 3 rounds 12X10X8
Seated Calves Raises 3 rounds 12X10X8