5 Day Split

Contributed by: Francis Li

Save Routine

Chest and Abs

• Bench Press - Smith
  3 sets × 5 reps, 2m rest
• Incline Bench Press - Smith
  3 sets × 5 reps, 2m rest
• Chest Dip - Bodyweight/Weighted
  3 sets × 5 reps, 2m rest
• Crunch - Cable
  3 sets × 12 reps, 2m rest
• Captain's Chair Leg Raise - Bodyweight/Weighted
  3 sets × reps, 2m rest
• Twisting Crunch - Bodyweight/Weighted
  3 sets × reps, 2m rest

Back and Calves

• Deadlift - EZ Curl Bar
  3 sets × 5 reps, 2m rest
• Bent-over Row - Dumbbell
  3 sets × 5 reps, 2m rest
• Close Grip Pulldown - Lever
  3 sets × 5 reps, 2m rest
• Standing Calf Raise - Lever
  6 sets × 10 reps, 2m rest

Shoulders

• Shoulder Press - Smith
  3 sets × 5 reps, 2m rest
• Lateral Raise - Dumbbell
  3 sets × 5 reps, 2m rest
• Bent-over Rear Delt Raise - Dumbbell
  3 sets × 5 reps, 2m rest
• Shrug - EZ Curl Bar
  3 sets × 5 reps, 2m rest

Legs

• Squat - Smith
  3 sets × 5 reps, 2m rest
• Seated Leg Press - Lever
  3 sets × 5 reps, 2m rest
• Romanian Deadlift - EZ Curl Bar
  3 sets × 5 reps, 2m rest

Arms and Abs

• a. Curl - Dumbbell
  3 sets × 5 reps, 1m rest
• b. Pushdown - Cable
  3 sets × 5 reps, 1m rest
• a. Curl - EZ Curl Bar
  3 sets × 5 reps, 1m rest
• b. Seated Triceps Press - EZ Curl Bar
  3 sets × 5 reps, 1m rest
• Kneeling Crunch - Cable
  3 sets × reps, 2m rest
• Hanging Leg Raise - Bodyweight/Weighted
  3 sets × reps, 2m rest
• Twisting Crunch - Bodyweight/Weighted
  3 sets × reps, 2m rest