The Ultimate 5 Day Workout Split

Monday

Chest & Triceps

  1. Bench Press 3/6
  2. Skull Crusher 3/12
  3. Incline Dumbbell Bench Press 3/10
  4. Seated Dumbbell Extension 3/8 
  5. Cable Crossover 3/16
  6. Cable Tricep Extension 5min/burn

Tuesday

Back & Biceps

  1. Wide Grip Pull ups 2/12
  2. Concentration Curls 3/10
  3. Lat Pull Down 5min/burn
  4. Deadlift 3/5 
  5. Preacher Curl 3/10
  6. Barbell Row 3/12
  7. Dumbbell Curl 5min/burn

Wednesday

Legs & Shoulders

  1. Barbell Squat 3/8
  2. Seated Arnold Press 3/10
  3. Leg Press 3/15
  4. Smith Press 5min/burn
  5. Upright Row 3/10 
  6. Leg Extension 5min/burn
  7. Dumbbell Shrug 2/20
  8. Leg Curl 5min/burn
  9. Barbell Wrist Curl 3/15
  10. Lateral Raises amap

Thursday

Chest & Triceps

  1. Bench Press 3/6
  2. Skull Crusher 3/12
  3. Incline Dumbbell Bench Press 3/10
  4. Seated Dumbbell Extension 3/8 
  5. Cable Crossover 3/16
  6. Cable Tricep Extension 5min/burn

Friday

Back & Biceps

  1. Wide Grip Pull ups 2/12
  2. Concentration Curls 3/10
  3. Lat Pull Down 5min/burn
  4. Deadlift 3/5 
  5. Preacher Curl 3/10
  6. Barbell Row 3/12
  7. Dumbbell Curl 5min/burn

Every Day

Abs

  1. Long Arm Crunch 2/20
  2. Hanging Leg Raise 2/12
  3. Dumbbell Bicycle Crunch 2/20
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