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Weight Training Routines Are you confused when it
General Weight Training The following 5 day workout routine is based on a 5 day split. Using this comes to figuring out how
Routines routine, you will train one bodypart per day for a duration of 5 days. There many calories you need to
build muscle? or may...
Beginner/Intermediate are two main advantages to using this type of routine.
Routines Chest Sculpting
Firstly, you can train the body part with all out effort and intensity. You don't Workout
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have to worry about training two or more body parts per session. Dec 9, 2014 - The
Specialized Routines following chest workout
will target the entire
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and exercises). give it t...

One Rep Max Calculator Secondly, it will allow for a longer period of rest. Training one body part per 5 Tell Tale Signs to
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By increasing the overall intensity of the program it will be necessary to Dec 5, 2014 - Our weight
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Guide increase the rest and recuperation periods (which this program does). become a crutch that
hinders our growth rather
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Based on the volume of this type of routine, it is recommended that only th...
1 Day Menu advanced trainers use this type of program. If you are a beginner or Am I Eating Enough
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Here is the training sequence: Dec 1, 2014 - How do you
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Goal: Increase muscle mass by allowing maximum
recuperation for each body part
Method: - 5 workouts weekly
- 1 body part trained at each workout
Don't know what to eat to
- Several exercises per body part
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- Holistic repetition ranges - low, medium and high
repetition range Click Here for Muscle
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- Spill over routine set up. Each body part is worked
once directly, once indirectly
- Variable rest periods - matching repetition scheme
- Cardio work at the end of each workout - 20-25
minutes of medium intensity
Notes: You can either use two or one days rest at the end of
the training sequence. I recommend two at first and as
you progress, try using one day. However, you will have
to "play it by ear" and listen to your body.
Weight Increments: Once you are able to complete all
repetitions on your last set (unassisted), increase the
weight by 10% to 15% for your next workout for the Free 12 Week Muscle
same exercise. Building Course
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Rest: As indicated below, rest the recommended time
in between sets. Once an exercise is complete,
immediately set up and perform the next exercise.
Workout A - Monday - Legs
Exercise Sets Repetitions Rest Periods
Barbell squats 4 8 2 minutes Includes a 12 week program
with routine, diet, and tips -
Leg press 4 25 2 minues FREE - Click Here
Leg curls 5 8 1 minute
Lunges 3 15-20 1 minute
Leg extensions 3 15-20 1 minute
Seated calf raise 5 12 1 minute
Standing calf raise 4 25-30 1 minute
Cardio Perform for 20 to 25 minutes at moderate pace.
Workout B - Tuesday - Chest / Abs
Exercise Sets Repetitions Rest Periods
Barbell bench press 4 6 1 minute
Incline dumbbell press 4 8 1 minute
Flat dumbbell flies 4 12 1 minute
Dumbbell pullovers 4 15 1 minute
Push ups 3 failure 1 minute
Leg raises off bench 3 25 30 seconds
Cable crunches 3 15 30 seconds
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5 Day Workout Plan http://www.building-muscle101.com/5_dayworkout.html

Incline sit ups 3 20 30 seconds

Cardio Perform for 20 to 25 minutes at moderate

pace.

Workout C - Wednesday - Back

Exercise Sets Repetitions Rest Periods

Chin up 4 failure 1 minute

One arm dumbbel rows 4 10 1 minute

Reverse grip pulldowns 4 12 1 minute

Barbell power cleans 4 8 1 minute

Hyperextensions 4 15-20 1 minute

Dumbbell side bends 4 20 1 minute

Cardio Perform for 20 to 25 minutes at moderate

pace.

Workout D - Thursday - Shoulders / Abs

Exercise Sets Repetitions Rest Periods

Military press 5 8 2 minutes

Side laterals 4 10 1 minute

Barbell upright rows 4 12 1 minute

Bent Over Laterals 5 12 1 minute

Incline sit ups 4 30-50 1 minute

Cardio Perform for 20 to 25 minutes at moderate pace.

Workout E - Friday - Arms

Exercise Sets Repetitions Rest Periods

Close grip bench press 5 6 2 minutes

Standing barbell curls 5 6 2 minutes

Skull crushers 4 10 1 minute

Incline dumbbell curls 4 10 1 minute

Triceps cable press downs 3 15 1 minute

Dumbbell concentration curls 3 15 1 minute

Seated calf raise 3 30 1 minute

Standing calf raise 3 25 1 minute

Cardio Perform for 20 to 25 minutes at moderate pace.

Try and give this routine at least 5 weeks. If you find its working, stay with the
program until it stops working.

Click here for a printable version of this workout. Includes a workout log. For
general workout logs, please see this page here.

To find the amount of weight you need to be using, please use the one
repetition maximum tool here.

If you have any questions about this program, please email me at:

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buildingmuscle101 @ vianet.ca (please excuse the spaces - avoid spam bots)

Return to split weight training routines

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All the best,

Blake

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