January 14, 2013 · by · in , ,

0 Flares Twitter 0 Facebook 0 Google+ 0 Pin It Share 0 Email -- Filament.io Made with Flare More Info'> 0 Flares Workout Type : 5 Day Split Workout Routine Workout Goal: Build Muscle Workout Tips: 1. Warm up to avoid injury 2. Always use correct form 3. Constantly overload the muscles 4. Limit rest periods between sets 5. Adjust sets and reps according to goal – Monday DAY 1     CHEST SETS REPS Flat Bench 3-4 10 Incline Dumbbell Press 3-4 10 Flat Flyes 3-4 10-12 Cable Cross-Overs 3-4 10-15 Tuesday DAY 2     BACK SETS REPS Wide Grip Chins 3 8-10 Bent Over Barbell Row 3-4 10 Cable Seated Row 3-4 10 Close Grip Pull Downs 3-4 10 Wednesday DAY 3     QUADS (Legs) SETS REPS Squat 3-4 10 Legs Press 3-4 10 Dumbbell Lunges 3-4 10 Leg Extension 3-4 10-15 HAMS SETS REPS Stiff Leg Deadlifts 3-4 10-12 Hamstring Curl 3-4 10-12 CALVES SETS REPS Seated Calve Raise 3-4 10-15 Standing Calve Raise 3-4 10-15 Thursday DAY 4         SHOULDERS SETS REPS Dumbbell Shoulder Press 3-4 10 Side Lat Raise 3-4 10-12Front Lat Raise 3-4 10-12 Bent Over Lat Raise 3-4 10-12 Shrugs OR Upright Row 3-4 8-10 Friday DAY 5         BICEPS SETS REPS Z-Bar Curls 3-4 10 Seated Hammer Curls 3-4 10 Preacher Curls 3-4 10 Cable Concentration Curls 3-4 10-15 TRICEPS SETS REPS Z-Bar Close Grip Press 3-4 8-10 Skull Crushers 3-4 10 Rope Pull Down 3-4 10-12 Tricep Dips 3-4 10-12 Self-confessed fitness fanatic with 20 years experience – sharing expert insights & info on fitness, nutrition & fat loss.     0 Flares Twitter 0 Facebook 0 Google+ 0 Pin It Share 0 Email -- Filament.io Made with Flare More Info'> 0 Flares