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5-Day a Week Split: #1




AWESOME FOUR DAY SPLIT SERIES!

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THE SPLIT!
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The Split
Workout Muscle Groups Total Sets
1 Leg Day 12
2 Chest 12
3 Back, Shoulders 8, 8
4 Biceps, Triceps, Forearms 6, 6, 6
5 Calves 8


Workout
Workout #1 - Legs
Exercise Sets / Reps Target
Squats 4 / 6-12 Lower Thigh Development
Hack Squats 4 / 6-12 Outer Thigh Development
Lunges 4 / 6-12 Inner Thigh Development / Hamstrings
Workout #2 - Chest
Exercise Sets / Reps Target
Flat Dumbbell Flies 3 / 6-12 Middle Chest
Flat Bench Press 3 / 6-12 Overall Mass / Strength
Incline Dumbbell Press 3 / 6-12 Upper Chest
Cable Crossovers 3 / 6-12 Lower Chest
Workout #3 - Back, Shoulders
Exercise Sets / Reps Target
Barbell Bent-Over Rows 4 / 6-10 Upper Back and Lat Thickness
Seated Cable Rows 4 / 8-12 Lat Development
Front Dumbbell Raises 4 / 8-12 Anterior (Front) Deltoid Head
Rear Barbell Raises 4 / 8-12 Posterior (Rear) Deltoid Head
Workout #4 - Biceps, Triceps, Forearms
Exercise Sets / Reps Target
Preacher Curls 3 / 8-12 Biceps Length and Lower Thickness
Incline Dumbell Curls 3 / 8-12 Inner Biceps
Standing Barbell Extensions 3 / 8-12 Triceps Inner Head
Close-Grip Bench Press 3 / 8-12 Triceps Medial Head
Reverse Curls with a Barbell 3 / 8-12 Upper Forearms / Wrist Extensor Muscles
Barbell Wrist Curls 3 / 8-12 Inner Forearms / Wrist Flexor Muscles
Workout #5 - Calves
Exercise Sets / Reps Target
Standing Calf Raises 4 / 8-12 Gastrocnemius Muscles
Hack-Machine Calf Raises 4 / 8-12 Soleus Muscle


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Matt Canning
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