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5-Day a Week Split: #2


BodybuildingPro.com Training Article Database Training Splits 5-Day a week Training Splits 5-Day a Week Split: #2



AWESOME FOUR DAY SPLIT SERIES!

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THE SPLIT!
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The Split
Workout Muscle Groups Total Sets
1 Shoulders, Traps, Abs 8, 2, 4
2 Chest, Triceps 8, 6
3 Quads, Hamstrings 8, 6
4 Forearms, Calves 6, 6
5 Back, Biceps 9, 6


Workout
Workout #1 - Shoulders, Traps, Abs
Exercise Sets / Reps Target
Seated or Standing Dumbbell Press 4 / 6-12 Medial (Side) Deltoid Head
Posterior (Rear) Deltoid Head 4 / 6-12 Rear Machine Raises
Barbell Shrugs 2 / 6-12 Traps
Dumbbell Upright Rows 2 / 6-12 Traps
Crunches 4 / Failure, Preference Abs
Workout #2 - Chest, Triceps
Exercise Sets / Reps Target
Incline Dumbbell Press 3 / 6-12 Upper Chest
Flat Bench Press 3 / 6-12 Lower Chest / Overall Strength
Flat Dumbbell Flies 2 / 6-12 Middle Chest
Workout #3 - Quads, Hamstrings
Exercise Sets / Reps Target
Hack Squats 3 / 6-12 Lower Thigh Development
Leg Extensions 3 / 6-12 Lower Thigh Development
Lunges 2 / 6-12 Inner Thigh Development / Hamstrings
Stiff - Legged Deadlifts 3 / 6-12 Hamstrings
Lying Leg Curls 3 / 6-12 Hamstrings
Workout #4 - Forearms, Calves
Exercise Sets / Reps Target
One-Arm Wrist Curls 3 / 6-12 Inner Forearms / Wrist Flexor Muscles
Hammer Curls 3 / 6-12 Upper Forearms / Wrist Extensor Muscles
Machine Donkey Calf Raises 2 / 6-12 Gastrocnemius Muscles
Reverse Calf Raise on Block 2 / 6-12 Tibialis Anterior Muscle
Seated Calf Raises 2 / 6-12 Soleus Muscle
Workout #5 - Back, Biceps
Exercise Sets / Reps Target
Deadlifts 3 / 6-12 Lower Back Development
Wide-Grip Chin-Ups 3 / 6-12 Lat Width
Dumbbell Rows 3 / 6-12 Middle Back Thickness
Concentration Curls 3 / 6-12 Outer Biceps
Standing Barbell Curls 3 / 6-12 Overall Biceps Mass


COMMENTS & TIPS
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Matt Canning
webmaster@bodybuildingpro.com

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