Split Session 5 Day Routine
This routine is definitely going to be a rough, but I don’t think anything less is going to give me the results I’m looking for at this point. I need to split my workouts into two parts in order to hit everything I want to without dragging it all out in one prolonged session in the day. I’ll need the daytime to recover from the morning, too. Morning workouts will be on specific muscle groups, while the evenings will be more emphasis on three areas I want to hit a lot more: traps, abs, and calves. This routine is assembled based on some of my favorite exercises, an off season routine of Markus Ruhl’s, and incorporating some of the principles from Nutrex’s S.A.I.S. training program.
Morning Workouts:
Monday - Chest
Wide Grip Incline Smith Press - 3×10 (Warm Up), 5×6-8
Decline Chest Press Machine - 2×10 (Warm Up), 5×8-10
Peck Deck Fly Machine - 3×20-30 (Lighter for pump)
Tuesday - Back
Behind Head Lat Pulldowns - 3×15 (Warm Up)
Front Lat Pulldowns - 5×6-8
Parallel Grip T-Bar Row Machine - 2×10 (Warm Up), 5×8-10
Full Range Of Motion Seated Rows - 5×15-25
Lat Pullover Machine - 3×20-30 (Lighter for pump)
Wednesday - Arms
Preacher Curls - 2×10 (Warm Up), 4×6-8
Reverse Grip EZ Bar Curls - 1×10 (Warm up), 4×8-10
Cable Rope Hammer Curls - 4×15-30 (Lighter for pump)
Lying EZ Bar Tricep Ext. - 2×10 (Warm Up), 4×6-8
Reverse Grip Tricep Pushdown - 2×10 (Warm Up), 4×8-10
Parallel Bar Dips - 3×20-30
Thursday - Off
Friday - Upper Legs
Leg Press - 4×12 (Warm Up), 5×4-12
Hack Squats - 2×10 (Warm Up), 5×10-12
Machine Front Squats - 3×20 (Lighter for Pump)
Prone Leg Curls - 5×10-20
Saturday - Shoulders
Smith Front Presses - 3×15 (Warm Up), 5×6-15
DB Laterals (Chest down on incline bench) - 2×10 (Warm Up), 5×8-10
Seated DB Laterals - 5×10-12
Cable Upright Rows - 5×12-15
Sunday - Off
Evening Workouts:
Monday/Friday - Calves & Cardio
45 Degree Calf Raise Machine - 15x 10-15 reps
3 Warm Up sets, 10 Working Sets, 2 Pump Sets
Cardio - 15 minutes
Wednesday - Abs & Cardio
Weighted Crunches - 5×15-30
Weighted Reverse Crunches - 5×10-15
Cardio - 15 minutes
Tuesday/Thursday - Traps & Cardio
Dumbell or Smith Shrugs - 15×10-15
3 Warm Up sets, 10 Working Sets, 2 Pump Sets
Cardio - 15 Minutes
June 3, 2007 at 12:58 pm
Thanks for posting the workout & you rexperience. I’m going to try your 5 day routine without the split.
June 3, 2007 at 1:56 pm
Sweet! I hope it works out well for you! One thing to consider is that I was also taking the LG Trifecta stack on this, so that greatly helped recovery time. I really liked how it turned out in the end though. Everyone’s different, but hopefully it’ll be a good fit for ya!