5 Day Building Split

10 Weeks Dec-Feb

Contributed by: Dan Groves

Save Routine

Monday - Back

• Warm up Rowing

• Deadlift - Barbell
  4 sets × 6 reps, 30s rest
• Pulldown - Cable
  4 sets × 8, 12 reps, 30s rest
• Bent-over Row - Dumbbell
  4 sets × 8, 12 reps, 30s rest
• Seated Row - Lever
  4 sets × 10 reps, 30s rest
• One Arm Row - Cable
  3 sets × 12 reps, 30s rest
• Front Pulldown - Cable
  2 sets × 15 reps, 30s rest

Tuesday - Chest & Abs

• Warm up Cross Trainer

• Incline Bench Press - Dumbbell
  4 sets × 6 reps, 30s rest
• Decline Bench Press - Dumbbell
  4 sets × 8, 12 reps, 30s rest
• Bench Press - Smith
  3 sets × 6, 12 reps, 30s rest
• Fly - Cable
  3 sets × 12, 15 reps, 30s rest
• Push-up - Bodyweight/Weighted
  3 sets × 50 reps, 1m rest
• Crunch - Bodyweight/Weighted
  3 sets × 15 reps, 1m rest
• Hanging Leg Raise - Bodyweight/Weighted
  3 sets × 12, 15 reps, 1m rest

Wednesday- Legs

• Warm up Stairs

• Squat - Barbell
  5 sets × 6 reps, 30s rest
• Straight-leg Deadlift - Barbell
  4 sets × 8, 12 reps, 30s rest
• Seated Leg Press - Lever
  3 sets × 10, 15 reps, 30s rest
• Seated Leg Curl - Lever
  3 sets × 12, 15 reps, 30s rest
• Lunge - Bodyweight/Weighted
  3 sets × 15 reps, 1m rest
• Seated Calf Raise - Lever
  4 sets × 20 reps, 30s rest

Thursday- Shoulders & Abs

• Warm up Arm Cycle

• Military Press - Barbell
  4 sets × 6 reps, 30s rest
• Lateral Raise - Dumbbell
  3 sets × 10, 12 reps, 30s rest
• Rear Lateral Raise - Dumbbell
  4 sets × 8, 12 reps, 30s rest
• Shoulder Press - Lever
  3 sets × 6, 10 reps, 30s rest
• Shrug - Barbell
  4 sets × 15 reps, 30s rest
• Incline Sit Up - Bodyweight/Weighted
  3 sets × 15 reps, 45s rest
• Kneeling Wheel Rollout - Bodyweight/Weighted
  3 sets × 12 reps, 45s rest

Friday -Arms

• Warm up Elliptical

• Curl - EZ Curl Bar
  4 sets × 8, 12 reps, 30s rest
• Lying Triceps Extension - EZ Curl Bar
  4 sets × 8, 12 reps, 30s rest
• Preacher Curl - EZ Curl Bar
  4 sets × 8, 12 reps, 30s rest
• Triceps Dip - Bodyweight/Weighted
  4 sets × 8, 12 reps, 45s rest
• Hammer Curl - Cable
  4 sets × 8, 12 reps, 30s rest
• Overhead Triceps Extension - Cable
  4 sets × 8, 12 reps, 30s rest