5 DAY’S SPLIT

Adding exercise volume compared to your regular training program

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Rear Delt Fly (Cable)

Shrug (Barbell)

Tricep Extension (Machine)

Seated Dip (Machine)

Single Arm Tricep Extension (Cable)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Cable Crossover

Tricep Pressdown

Lying Tricep Extension (Barbell)

Overhead Tricep Extension (Cable)

Incline Bench Press (Smith Machine)

Decline Bench Press (Barbell)

Chest Fly (Machine)

Bicep Curl (Cable)

Hammer Curl

Bicep Curl (Machine)

Squat (Barbell)

Leg Press (45 Degrees)

Leg Curl

Leg Extension

Lunge (Dumbbell)

Shoulder Press (Machine)

Lateral Raise (Cable)

Barbell Row

Wide Grip Lat Pulldown

Seated Row (Cable)

Standing Pullover (Cable)

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

High Cable Bicep Curl

Incline Bench Press (Dumbbell)

Face Pull

Hack Squat

T-Bar Row

Preacher Curl (Barbell)

Tricep Rope Push Down (Cable)

Incline Tricep Extension (Dumbbell)

Single Arm Iso Row

Single Arm High Row (Cable)

Incline row pull rope (2 arms)

Leg Press

Rear Delt Fly (Dumbbell)

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