Brantley Five Day Split

Chest, Back, Legs, Shoulders, Arms

Contributed by: Colin Campbell

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Chest

• Bench Press - Barbell
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• Incline Bench Press - Barbell
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• Bench Press - Dumbbell
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• Incline Fly - Dumbbell
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• Chest Dip - Bodyweight/Weighted
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Legs

• Squat - Barbell
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• Step-up - Dumbbell
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• Standing Leg Curl - Cable
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• Standing Leg Extension - Cable
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• Leg Extension - Lever
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• Standing Calf Raise - Dumbbell
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Back

• Pull-up - Bodyweight/Weighted
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• Seated Row - Cable
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• Pulldown - Cable
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• One Arm Bent-over Row - Dumbbell
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• Back Extension - Bodyweight/Weighted
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Shoulders

• Overhead Press - Dumbbell
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• Upright Row - Barbell
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• Arnold Press - Dumbbell
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• Lateral Raise - Dumbbell
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Arms

• Curl - Barbell
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• Close Grip Bench Press - Barbell
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• Curl - Dumbbell
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• Lying Triceps Extension - Barbell
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• Hammer Curl - Dumbbell
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• Triceps Extension - Cable
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