My 5-Day Workout Split

Body-Building Split Routine

Day 1- Biceps, Triceps, Forearms.
Day 2- Quads, Calves.
Day 3- Chest, Abs.
Day 4- Rest.
Day 5- Shoulders, Traps.
Day 6- Back, Lower-back.
Day 7- Rest.

Day 1

Biceps:

Barbell Curls(3), Dumbbell Curls(3), Concentration Curls(2).

Triceps:

Dumbbell Extensions(3), Lying Dumbbell Extensions(3), Dumbbell Kickbacks(2).

Forearms:

Hammer Curls(3), Wrist Curls(3).

Day 2

Quads:

Squats(5), Lunges(4), Hack Squats(3), Side Squats(2).

Calves:

One-Legged Calf Raises(3), Calf Raises(3).

Day 3

Chest:

Incline Push-Ups(3), Push-Ups(3), Dumbbell Bench Presses(4), Dumbbell Flyes(2), Decline Push-Ups(2).

Abs:

Crunches(3), Leg Raises(3), Twisting Crunches(2).

Day 4

Rest.

Day 5

Shoulders:

Barbell Presses(3), Dumbbell Presses(4), Front, Lateral and Rear Lateral Raises(3).

Traps:

Barbell Shrugs(3), Dumbbell Shrugs(3).

Day 6

Back:

Pull-downs(3), Barbell Rows(4), Dumbbell Rows(4), Dumbbell Pullovers(3).

Lower-back:

Stiff Leg Dead-lifts(3), Romanian Dead-lifts(3).

Day 7

Rest.

Signing off, Randy Alstone!

Stay Alstoned!