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5-Day a Week Split: #3


BodybuildingPro.com Training Article Database Training Splits 5-Day a week Training Splits 5-Day a Week Split: #3



AWESOME FOUR DAY SPLIT SERIES!

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THE SPLIT!
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The Split
Workout Muscle Groups Total Sets
1 Shoulders 8
2 Back / Triceps 11 / 8
3 Quads / Hamstrings 8 / 8
4 Calves / Abs / Forearms 5 / 5 / 5
5 Chest / Biceps 8 / 6


Workout
Workout #1 - Shoulders
Exercise Sets / Reps Target
Side Dumbbell Raises 3 / 6-10 Medial (Side) Deltoid Head
Machine Barbell Press 3 / 6-10 Anterior (Front) Deltoid Head
Rear Dumbbell Raises 2 / 6-10 Posterior (Rear) Deltoid Head
Workout #2
Exercise Sets / Reps Target
Dumbbell Bent-Over Rows 4 / 6-10 Lat Development
Close-Grip Chin-Ups 4 / 6-10 Lower Lat Development
Narrow Grip T-Bar Rows 3 / 8-12 Outer Back Development
Narrow-Grip Bench Presses 3 / 8-12 Overall Mass
Incline or Decline Barbell Extensions 3 / 8-12 Triceps Inner Head
Bench Dips 2 / 8-12 Triceps Outer & Medial Heads
Workout #3 - Quads / Hamstrings
Exercise Sets / Reps Target
Front Squats 4 / 6-10 Outer Thigh Development
Hack Squats 4 / 6-12 Front Sweep of Thighs
Lying Leg Curls 4 / 6-10 Hamstrings / Inner Thigh Development
Straight - Legged Deadlifts 4 / 6-12
Workout #4 - Calves / Abs / Forearms
Exercise Sets / Reps Target
Machine Donkey Calf Raises 3 / 6-12 Gastrocnemius Muscles
Seated Calf Raises 2 / 6-12 Soleus Muscle
Reverse Crunches 3 / Failure, Preference Lower Abs
Floor Crunches 2 / Failure, Preference Upper Abs
Reverse Curls with a Barbell 3 / 6-12 Upper Forearms / Wrist Extensor Muscles
One-Arm Wrist Curls 2 / 6-12 Inner Forearms / Wrist Flexor Muscles
Workout #5 - Chest / Biceps
Exercise Sets / Reps Target
Incline Dumbbell Flies 3 / 6-12 Upper Chest
Flat Bench Press 3 / 6-12 Lower Chest
Cable Crossovers 2 / 6-12 Middle Chest
Narrow-Grip Preacher Curls 3 / 6-12 Outer Biceps
Dumbbell Concentration Curls 3 / 6-12 Biceps Peak


COMMENTS & TIPS
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Matt Canning
webmaster@bodybuildingpro.com

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