all split routines

7/30/2019 All Split Routines

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All Split Routines

2 Day Fullbody Workout

You may choose to add in traps, forearms, direct hamstring, lower back and rear delt workif needed.

2 Day Fullbody Workout Example

Day 1 - Monday

Exercise Sets Reps

Squat 3-5 5-12

Bench Press 3-5 5-12

Barbell Row 3-5 5-12

Military Press 3-5 5-12

Barbell Curl 3 8-12

Abs Exerciseof Choice 3 10-25

Day 2 - Thursday

Exercise Sets Reps

Deadlift 3-5 5-8

DipsorDumbbell Bench Press 3-5 5-12

Leg Press 3-5 5-20

Upright Row 3-5 5-12

Close Grip Bench Press 3 5-12

Seated Calf Raise 3 10-25

2 Day Upper Lower Split

You may choose to add in traps, forearms, and rear delt work if needed. Triceps are worked

hard on the upper body day, and do not require much direct (isolation) work. Try to limit

working sets to 24 or fewer. You may need to drop an exercise or two, or lower sets per

exercise, to accommodate additional work.
http://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/abs.htmlhttp://www.muscleandstrength.com/exercises/abs.htmlhttp://www.muscleandstrength.com/exercises/deadlifts.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/upright-row.htmlhttp://www.muscleandstrength.com/exercises/upright-row.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/seated-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/seated-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/upright-row.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/deadlifts.htmlhttp://www.muscleandstrength.com/exercises/abs.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/squat.html


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2 Day Upper Lower Split Example

Day 1 - Monday - Upper

Exercise Sets Reps

Bench Press 3 5-12

DipsorDumbbell Bench Press 3 5-12

Barbell Row 3 5-12

Pull Ups 3 5-12

Military Press 3 5-12

Side Laterals 3 8-15

SkullcrushersorSeated Dumbbell Extension 3 5-12

Barbell Curl 3 8-12

Day 2 - Thursday - Lower

Exercise Sets Reps

Squat 3 3-6

Leg PressorLeg Extension 3 5-20

Hack SquatorBarbell Lunge 3 5-12

Romanian Deadlift 3 5-12

Leg Curl 3 5-20



Hyperextension 3 8-12

3 Day Fullbody Workout

For major body parts, it can be beneficial to use a different exercise on each training day.

This can keep the program fresh, and provide maximum muscle stimulation. You could also
http://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/wide-grip-pull-up.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-skullcrusher.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-skullcrusher.htmlhttp://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/hack-squat.htmlhttp://www.muscleandstrength.com/exercises/hack-squat.htmlhttp://www.muscleandstrength.com/exercises/barbell-lunge.htmlhttp://www.muscleandstrength.com/exercises/barbell-lunge.htmlhttp://www.muscleandstrength.com/exercises/barbell-lunge.htmlhttp://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/seated-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/abs.htmlhttp://www.muscleandstrength.com/exercises/abs.htmlhttp://www.muscleandstrength.com/exercises/hyperextension.htmlhttp://www.muscleandstrength.com/exercises/hyperextension.htmlhttp://www.muscleandstrength.com/exercises/hyperextension.htmlhttp://www.muscleandstrength.com/exercises/abs.htmlhttp://www.muscleandstrength.com/exercises/seated-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.htmlhttp://www.muscleandstrength.com/exercises/barbell-lunge.htmlhttp://www.muscleandstrength.com/exercises/hack-squat.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-skullcrusher.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/wide-grip-pull-up.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.html


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use the same majorexerciseson Monday and Friday, such as squats, bench press, etc. If

you are performing both squats and deadlifts, it is recommended that you perform squats

on Monday and Friday, and deadlifts on Wednesday.

As with 2 dayworkouts, it is best to focus oncompound exercisesfor each major muscle

group. You may choose to make Wednesday a slightly lighter training day, in which case it's

completely acceptable to focus more onisolation exercises.You may choose to add in traps, forearms, lower back, direct hamstring work and rear delts

if needed.

3 Day Fullbody Workout Example

Day 1 - Monday

Exercise Sets Reps

Squat 3-5 5-12

Bench Press 3-5 5-12

Barbell Row 3-5 5-12

Seated Dumbbell Press 3-5 5-12

Barbell orDumbbell Curl 3 8-12


Day 2 - Wednesday

Exercise Sets Reps

Deadlift 3-5 5-8

Dips 3-5 5-12

Pull Ups 3-5 5-12

Military Press 3-5 5-12



Day 3 - Friday

Exercise Sets Reps

Leg Press 3-5 5-20
http://www.muscleandstrength.com/exercises/main.htmlhttp://www.muscleandstrength.com/exercises/main.htmlhttp://www.muscleandstrength.com/exercises/main.htmlhttp://www.muscleandstrength.com/workouts/main.htmlhttp://www.muscleandstrength.com/workouts/main.htmlhttp://www.muscleandstrength.com/workouts/main.htmlhttp://www.muscleandstrength.com/exercises/compound.htmlhttp://www.muscleandstrength.com/exercises/compound.htmlhttp://www.muscleandstrength.com/exercises/compound.htmlhttp://www.muscleandstrength.com/exercises/isolation.htmlhttp://www.muscleandstrength.com/exercises/isolation.htmlhttp://www.muscleandstrength.com/exercises/isolation.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-press.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-press.htmlhttp://www.muscleandstrength.com/exercises/standing-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-skullcrusher.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-skullcrusher.htmlhttp://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/deadlifts.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/wide-grip-pull-up.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/seated-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/abs.htmlhttp://www.muscleandstrength.com/exercises/abs.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/abs.htmlhttp://www.muscleandstrength.com/exercises/seated-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/wide-grip-pull-up.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/deadlifts.htmlhttp://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-skullcrusher.htmlhttp://www.muscleandstrength.com/exercises/standing-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-press.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/isolation.htmlhttp://www.muscleandstrength.com/exercises/compound.htmlhttp://www.muscleandstrength.com/workouts/main.htmlhttp://www.muscleandstrength.com/exercises/main.html


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Dumbbell Bench PressorIncline Bench Press 3-5 5-12

Dumbbell RoworSeated Cable Row 3-5 5-12

Upright Row 3-5 5-12

Barbell orDumbbell Curl 3 8-12


3 Day Push Pull Legs Split

This 3 day split allows you to incorporate a wider selection of exercises per bodypart. Muscle

soreness (DOMs) will generally be greater than when on a fullbody workout, but you will

have plenty of recovery time. You may choose to add in forearms, lower back, or more ab

work if needed.

3 Day Push Pull Legs Split Example

Day 1 - Monday - Push

Exercise Sets Reps

Bench Press 3 5-12


DipsorDumbbell Bench Press 3 5-12

Upright Row,Arnold PressorSide Laterals 3 5-12

Dumbbell FlyeorPec Dec 3 8-15

SkullcrusherorSeated Dumbbell Extension 3 5-12

Cable Tricep ExtensionorFrench Press 3 5-12

Day 3 - Wednesday - Legs

Exercise Sets Reps

Squat 3 5-12

Leg Press 3 5-20

Leg ExtensionorHack Squat 3 5-20

Romanian Deadlift 3 5-12
http://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-bench-press.htmlhttp://www.muscleandstrength.com/exercises/one-arm-dumbbell-row.htmlhttp://www.muscleandstrength.com/exercises/one-arm-dumbbell-row.htmlhttp://www.muscleandstrength.com/exercises/seated-row.htmlhttp://www.muscleandstrength.com/exercises/seated-row.htmlhttp://www.muscleandstrength.com/exercises/seated-row.htmlhttp://www.muscleandstrength.com/exercises/upright-row.htmlhttp://www.muscleandstrength.com/exercises/upright-row.htmlhttp://www.muscleandstrength.com/exercises/standing-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-skullcrusher.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-skullcrusher.htmlhttp://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/upright-row.htmlhttp://www.muscleandstrength.com/exercises/upright-row.htmlhttp://www.muscleandstrength.com/exercises/seated-arnold-press.htmlhttp://www.muscleandstrength.com/exercises/seated-arnold-press.htmlhttp://www.muscleandstrength.com/exercises/seated-arnold-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-flys.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-flys.htmlhttp://www.muscleandstrength.com/exercises/pec-dec.htmlhttp://www.muscleandstrength.com/exercises/pec-dec.htmlhttp://www.muscleandstrength.com/exercises/pec-dec.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-skullcrusher.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-skullcrusher.htmlhttp://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/french-press.htmlhttp://www.muscleandstrength.com/exercises/french-press.htmlhttp://www.muscleandstrength.com/exercises/french-press.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/hack-squat.htmlhttp://www.muscleandstrength.com/exercises/hack-squat.htmlhttp://www.muscleandstrength.com/exercises/hack-squat.htmlhttp://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.htmlhttp://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.htmlhttp://www.muscleandstrength.com/exercises/hack-squat.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/french-press.htmlhttp://www.muscleandstrength.com/exercises/tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-skullcrusher.htmlhttp://www.muscleandstrength.com/exercises/pec-dec.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-flys.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/seated-arnold-press.htmlhttp://www.muscleandstrength.com/exercises/upright-row.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-skullcrusher.htmlhttp://www.muscleandstrength.com/exercises/standing-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/upright-row.htmlhttp://www.muscleandstrength.com/exercises/seated-row.htmlhttp://www.muscleandstrength.com/exercises/one-arm-dumbbell-row.htmlhttp://www.muscleandstrength.com/exercises/incline-bench-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.html


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Leg Curl 3 5-20



Day 3 - Friday - Pull

Exercise Sets Reps

Deadlift 3 5-8

Barbell Row 3 5-12

Pull Up 3 5-12

Barbell CurlorDumbbell Curl 3 8-12

Concentration CurlorPreacher Curl 3 8-12

Barbell orDumbbell Shrug 3 8-15

Bent Over Reverse Dumbbell Flye 3 8-15

Scrutiny's 4 Day Muscle Building Split

Monday

Chest

Exercise Sets Reps

Bench Press 4 12, 10, 8, 6

Incline Dumbbell Bench Press 4 10, 8, 8, 6

Pec Dec 4 10, 8, 8, 6

Shoulders

Exercise Sets Reps

Military Press 3 10, 8, 6

Dumbbell Lateral Raise 3 10, 8, 6
http://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/seated-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/abs.htmlhttp://www.muscleandstrength.com/exercises/abs.htmlhttp://www.muscleandstrength.com/exercises/deadlifts.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/wide-grip-pull-up.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/concentration-cur.htmlhttp://www.muscleandstrength.com/exercises/concentration-cur.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-preacher-curl.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-preacher-curl.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-preacher-curl.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-shrugs.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-shrugs.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-shrugs.htmlhttp://www.muscleandstrength.com/exercises/bent-over-dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/pec-dec.htmlhttp://www.muscleandstrength.com/exercises/pec-dec.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/pec-dec.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/bent-over-dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-shrugs.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-preacher-curl.htmlhttp://www.muscleandstrength.com/exercises/concentration-cur.htmlhttp://www.muscleandstrength.com/exercises/standing-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/wide-grip-pull-up.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/deadlifts.htmlhttp://www.muscleandstrength.com/exercises/abs.htmlhttp://www.muscleandstrength.com/exercises/seated-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.html


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Bent Over Dumbbell Reverse Flyes 3 10, 8, 6

Tuesday

Back

Exercise Sets Reps

Wide Grip Lat Pull Down 4 12, 10, 8, 6

Seated Cable Row 4 10, 8, 8, 6

One Arm Dumbbell Row 3 10, 8, 6

Cable Shrugs 3 10, 8, 6

Abs

Exercise Sets Reps

Weighted Crunch 3 10-12

Planks 3 As long as possible

Thursday

Quads

Exercise Sets Reps

Squat 4 12, 10, 8, 6

Walking Dumbbell Lunge 4 10, 8, 8, 6

Hamstrings

Exercise Sets Reps

Stiff Leg Deadlift 3 10, 8, 6

Leg Curl 3 10, 8, 6

Calves

Exercise Sets Reps

Standing Calf Raise 3 12, 10, 8

Friday
http://www.muscleandstrength.com/exercises/bent-over-dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/bent-over-dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/lat-pull-down.htmlhttp://www.muscleandstrength.com/exercises/lat-pull-down.htmlhttp://www.muscleandstrength.com/exercises/seated-row.htmlhttp://www.muscleandstrength.com/exercises/seated-row.htmlhttp://www.muscleandstrength.com/exercises/one-arm-dumbbell-row.htmlhttp://www.muscleandstrength.com/exercises/one-arm-dumbbell-row.htmlhttp://www.muscleandstrength.com/exercises/cable-shrug.htmlhttp://www.muscleandstrength.com/exercises/weighted-crunch.htmlhttp://www.muscleandstrength.com/exercises/weighted-crunch.htmlhttp://www.muscleandstrength.com/exercises/hover.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-walking-lunge.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-walking-lunge.htmlhttp://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.htmlhttp://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-walking-lunge.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/hover.htmlhttp://www.muscleandstrength.com/exercises/weighted-crunch.htmlhttp://www.muscleandstrength.com/exercises/cable-shrug.htmlhttp://www.muscleandstrength.com/exercises/one-arm-dumbbell-row.htmlhttp://www.muscleandstrength.com/exercises/seated-row.htmlhttp://www.muscleandstrength.com/exercises/lat-pull-down.htmlhttp://www.muscleandstrength.com/exercises/bent-over-dumbbell-reverse-fly.html


7/16

Triceps

Exercise Sets Reps

Close Grip Bench Press 3 10, 8, 6

Tricep Dips 3 10, 8, 6

Two Arm Dumbbell Extension 3 10, 8, 6

Rope Tricep Extension(Dropset) 1 Max reps - 3 drops

Biceps

Exercise Sets Reps

EZ Bar Preacher Curl 3 10, 8, 6

Concentration Curl 3 10, 8, 6

Cable Curls(Drop Set) 1 Max reps - 3 drops

Abs

Exercise Sets Reps

Weighted Cable Crunch 3 12, 10, 8

Cable Torso Rotations 3 12, 10, 8

5 Days Split

Muscle Size, Shape & Definition Workout

This workout routine is a 5-day split workout - Two Days On, 1 Day Off, Two Days On, 1

Day Off. The workout is aimed at muscle size, definition and tone. This workout was

designed for advanced lifters. If you have any questions about this workout ask on

ourforum.

Monday - Chest and Shoulders

Chest

Exercise Sets Reps
http://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/tricep-dip.htmlhttp://www.muscleandstrength.com/exercises/tricep-dip.htmlhttp://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/rope-tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/rope-tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-preacher-curl.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-preacher-curl.htmlhttp://www.muscleandstrength.com/exercises/concentration-cur.htmlhttp://www.muscleandstrength.com/exercises/concentration-cur.htmlhttp://www.muscleandstrength.com/exercises/cable-curl.htmlhttp://www.muscleandstrength.com/exercises/cable-curl.htmlhttp://www.muscleandstrength.com/exercises/cable-crunch.htmlhttp://www.muscleandstrength.com/exercises/cable-crunch.htmlhttp://www.muscleandstrength.com/exercises/low-wood-chop.htmlhttp://www.muscleandstrength.com/exercises/low-wood-chop.htmlhttp://www.muscleandstrength.com/forum/http://www.muscleandstrength.com/forum/http://www.muscleandstrength.com/forum/http://www.muscleandstrength.com/forum/http://www.muscleandstrength.com/exercises/low-wood-chop.htmlhttp://www.muscleandstrength.com/exercises/cable-crunch.htmlhttp://www.muscleandstrength.com/exercises/cable-curl.htmlhttp://www.muscleandstrength.com/exercises/concentration-cur.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-preacher-curl.htmlhttp://www.muscleandstrength.com/exercises/rope-tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/two-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/tricep-dip.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.html


8/16

Decline Smith Presses 2 12

Flat Dumbbell Presses 4 20

Incline Dumbbell Flyes 3 Failure

Shoulders

Exercise Sets Reps

Seated Dumbbell Presses 1 25

Reverse EZ Bar Presses(barbell shown in video) 1 Failure

Seated Dumbbell Side Laterals 1 Failure

Notes

None.

Tuesday - Legs

Quads

Exercise Sets Reps

Leg Presses 4 25

Leg Curls 1 30

Leg Extensions 1 30

Hamstrings

Exercise Sets Reps

Leg Curl Machine 3 Failure

Notes

None.

WEDNESDAY - REST DAY

Thursday - Back, Rear Shoulders, Traps

Back

Exercise Sets Reps
http://www.muscleandstrength.com/exercises/decline-smith-machine-bench-press.htmlhttp://www.muscleandstrength.com/exercises/decline-smith-machine-bench-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-flys.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-press.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-press.htmlhttp://www.muscleandstrength.com/exercises/seated-shoulder-press.htmlhttp://www.muscleandstrength.com/exercises/seated-shoulder-press.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/seated-shoulder-press.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-press.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-flys.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/decline-smith-machine-bench-press.html


9/16

Pull-ups 3 12

Dead Lifts 3 10

Dumbbell Rows 3 10

Lat Pulldown 3 10

Rear Delts

Exercise Sets Reps

Bent Over Rear Delt Cable Fly 2 25

Traps

Exercise Sets Reps

Barbell Shrugs 3 12

Seated Dumbbell Shrugs 3 12

Upright Rows 3 12

Notes

None.

Friday - Arms and Calves

Arms

Exercise Sets Reps

Standing Dumbbell Curls 2 10

Dumbbell Drag Curls (barbell video shown) 1 20

Incline Hammer Curls 1 15

Triceps

Exercise Sets Reps

Close-Grip Benches 1 25

Tricep Press Downs 1 25

Double Arm Kickbacks 1 25
http://www.muscleandstrength.com/exercises/wide-grip-pull-up.htmlhttp://www.muscleandstrength.com/exercises/deadlifts.htmlhttp://www.muscleandstrength.com/exercises/one-arm-dumbbell-row.htmlhttp://www.muscleandstrength.com/exercises/one-arm-dumbbell-row.htmlhttp://www.muscleandstrength.com/exercises/lat-pull-down.htmlhttp://www.muscleandstrength.com/exercises/lat-pull-down.htmlhttp://www.muscleandstrength.com/exercises/standing-cable-flys.htmlhttp://www.muscleandstrength.com/exercises/barbell-shrug.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-shrug.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-shrug.htmlhttp://www.muscleandstrength.com/exercises/upright-row.htmlhttp://www.muscleandstrength.com/exercises/standing-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/barbell-drag-curl.htmlhttp://www.muscleandstrength.com/exercises/barbell-drag-curl.htmlhttp://www.muscleandstrength.com/exercises/incline-hammer-curl.htmlhttp://www.muscleandstrength.com/exercises/incline-hammer-curl.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/bent-over-dumbbell-kickback.htmlhttp://www.muscleandstrength.com/exercises/bent-over-dumbbell-kickback.htmlhttp://www.muscleandstrength.com/exercises/bent-over-dumbbell-kickback.htmlhttp://www.muscleandstrength.com/exercises/tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-hammer-curl.htmlhttp://www.muscleandstrength.com/exercises/barbell-drag-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/upright-row.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-shrug.htmlhttp://www.muscleandstrength.com/exercises/barbell-shrug.htmlhttp://www.muscleandstrength.com/exercises/standing-cable-flys.htmlhttp://www.muscleandstrength.com/exercises/lat-pull-down.htmlhttp://www.muscleandstrength.com/exercises/one-arm-dumbbell-row.htmlhttp://www.muscleandstrength.com/exercises/deadlifts.htmlhttp://www.muscleandstrength.com/exercises/wide-grip-pull-up.html


10/16

Bench Dips 1 Failure

Calves

Exercise Sets Reps

Seated Calf Raises 3 15

Donkey Calf Raises 3 15

Notes

None.

SATURDAY - REST DAY

SUNDAY - START WORKOUT CYCLE AGAIN

Advanced Workout Routine

Shoulders and Abs

Shoulders

Exercise Sets Reps

Military

Press 4 8-10

Barbell

Front

Raise 3 10

Upright

Row 4 8

Dumbbell

Lateral

Raise 4 8

DumbbellReverse

Fly 3 10

Abs

Exercise Sets Reps
http://www.muscleandstrength.com/exercises/tricep-bench-dip.htmlhttp://www.muscleandstrength.com/exercises/seated-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/barbell-front-raise.htmlhttp://www.muscleandstrength.com/exercises/barbell-front-raise.htmlhttp://www.muscleandstrength.com/exercises/barbell-front-raise.htmlhttp://www.muscleandstrength.com/exercises/upright-row.htmlhttp://www.muscleandstrength.com/exercises/upright-row.htmlhttp://www.muscleandstrength.com/exercises/upright-row.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/upright-row.htmlhttp://www.muscleandstrength.com/exercises/upright-row.htmlhttp://www.muscleandstrength.com/exercises/barbell-front-raise.htmlhttp://www.muscleandstrength.com/exercises/barbell-front-raise.htmlhttp://www.muscleandstrength.com/exercises/barbell-front-raise.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/seated-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/tricep-bench-dip.html


11/16

Decline

Sit Ups 3 MAX

Notes

Dumbbell lateral raises can be supersetted with upright rows. Hold a weight plate onyour chest for decline situps if bodyweight is not challenging enough.

Arms and Abs

Arms

Exercise Sets Reps

Standing Barbell Curl 4 8

Preacher Curls 4 8

Cable Curl 4 8

Abs

Close Grip Bench Press 4 6

Tricep Dip 3 10+ (MAX)

Lying Tricep Extension(skullcrusher) 4 8-10

Forearms

Barbell Wrist Curl 3 10

Abs

Exercise Sets Reps

Hanging Leg Raise 3 MAX

Notes

None

Legs and Abs

Quads/Hamstrings/Glutes

Exercise Sets Reps

Squat 5 5-7
http://www.muscleandstrength.com/exercises/decline-situp.htmlhttp://www.muscleandstrength.com/exercises/decline-situp.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/preacher-curl.htmlhttp://www.muscleandstrength.com/exercises/cable-curl.htmlhttp://www.muscleandstrength.com/exercises/cable-curl.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/tricep-dip.htmlhttp://www.muscleandstrength.com/exercises/tricep-dip.htmlhttp://www.muscleandstrength.com/exercises/lying-tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/lying-tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/barbell-wrist-curl.htmlhttp://www.muscleandstrength.com/exercises/barbell-wrist-curl.htmlhttp://www.muscleandstrength.com/exercises/hanging-leg-raise.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/hanging-leg-raise.htmlhttp://www.muscleandstrength.com/exercises/barbell-wrist-curl.htmlhttp://www.muscleandstrength.com/exercises/lying-tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/tricep-dip.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/cable-curl.htmlhttp://www.muscleandstrength.com/exercises/preacher-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/decline-situp.htmlhttp://www.muscleandstrength.com/exercises/decline-situp.html


12/16

45 Degree Leg Press 4 10

Leg Extension 4 8-10

Leg Curl 4 8-10

Calves

Exercise Sets Reps

Seated calf Raise 4 12-15

45 Degree Calf Press 4 10-12

Abs

Hover 3 As long as poss

Notes

Seated Calf Raise: You can do 15 bodyweight standing calf raises immediately after to

add intensity.

Back and Abs

Back

Exercise Sets Reps

Wide Grip Pull Up 5 8-10

Lat Pull Down 4 10

Seated Row 4 10

One Arm Dumbbell Row 3 8

Abs

Exercise Sets Reps

Decline Abdominal Reach

3 MAX

Notes

Lat pull downs can be supersetted with seated row to add intensity.

Friday - Chest and Abs

Chest
http://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/seated-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/45-degress-calf-press.htmlhttp://www.muscleandstrength.com/exercises/45-degress-calf-press.htmlhttp://www.muscleandstrength.com/exercises/hover.htmlhttp://www.muscleandstrength.com/exercises/hover.htmlhttp://www.muscleandstrength.com/exercises/wide-grip-pull-up.htmlhttp://www.muscleandstrength.com/exercises/lat-pull-down.htmlhttp://www.muscleandstrength.com/exercises/lat-pull-down.htmlhttp://www.muscleandstrength.com/exercises/seated-row.htmlhttp://www.muscleandstrength.com/exercises/seated-row.htmlhttp://www.muscleandstrength.com/exercises/one-arm-dumbbell-row.htmlhttp://www.muscleandstrength.com/exercises/one-arm-dumbbell-row.htmlhttp://www.muscleandstrength.com/exercises/decline-abdominal-reach.htmlhttp://www.muscleandstrength.com/exercises/decline-abdominal-reach.htmlhttp://www.muscleandstrength.com/exercises/decline-abdominal-reach.htmlhttp://www.muscleandstrength.com/exercises/one-arm-dumbbell-row.htmlhttp://www.muscleandstrength.com/exercises/seated-row.htmlhttp://www.muscleandstrength.com/exercises/lat-pull-down.htmlhttp://www.muscleandstrength.com/exercises/wide-grip-pull-up.htmlhttp://www.muscleandstrength.com/exercises/hover.htmlhttp://www.muscleandstrength.com/exercises/45-degress-calf-press.htmlhttp://www.muscleandstrength.com/exercises/seated-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.html


13/16

Exercise Sets Reps

Barbell

Bench

Press 5 6-10

Incline

Bench

Press 4 8

Chest

Dip 4 8

Dumbbell

Flys 4 10-12

Abs

Exercise Sets Reps

Exercise

Ball

Crunch 3 20

Notes

Barbell Bench can be supersetted with Incline Dumbbell Flys. Dumbbell Flys: You can

do these on either flat bench of incline depending on what part of the chest you want

to hit.

Saturday and Sunday - rest days

Dumbbell & Barbell Mass Workout

Looking to add muscle mass? Maybe this is the right workout for you. Using only dumbbells

and barbells, this workout hits each muscle group hard once a week over a 5 day schedule.

This workout is intense, so you will get the best results if you supplement with creatine and

protein. Remember to get plenty of rest and minimize cardio while you're trying to bulk up.

If you need help using the workout visit our forum and ask. Good luck.

Monday - Shoulders

Shoulders

Exercise Sets Reps

http://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-bench-press.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-flys.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-flys.htmlhttp://www.muscleandstrength.com/exercises/swiss-ball-crunch.htmlhttp://www.muscleandstrength.com/exercises/swiss-ball-crunch.htmlhttp://www.muscleandstrength.com/exercises/swiss-ball-crunch.htmlhttp://www.muscleandstrength.com/exercises/swiss-ball-crunch.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/military-press.htmlhttp://www.muscleandstrength.com/exercises/swiss-ball-crunch.htmlhttp://www.muscleandstrength.com/exercises/swiss-ball-crunch.htmlhttp://www.muscleandstrength.com/exercises/swiss-ball-crunch.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-flys.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-flys.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/incline-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-bench-press.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.html


14/16

Seated Dumbbell Press 4 8

Dumbbell Front Raise 3 8-10

Dumbbell Lateral Raise 5 12, 10, 8, 8, 6

Dumbbell Reverse Fly 3 10

Notes

None.

Tuesday - Back

Back

Exercise Sets Reps

Wide Grip Pull Up 7 12 down to 6

Bent Over Barbell Row 4 12

One Arm Dumbbell Row 3 10

Deadlifts 4 10

Dumbbell Shrugs 4 8-12

Notes

None.

Wednesday - Chest, Triceps and Abs

Chest

Exercise Sets Reps

Barbell Bench Press 4 8

Incline Dumbbell Bench Press 4 10

Decline Dumbbell Bench Press 3 8

Dumbbell Flys 4 12

Chest Dip 4 MAX (weighted)

Triceps
http://www.muscleandstrength.com/exercises/seated-dumbbell-press.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-front-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/wide-grip-pull-up.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/one-arm-dumbbell-row.htmlhttp://www.muscleandstrength.com/exercises/one-arm-dumbbell-row.htmlhttp://www.muscleandstrength.com/exercises/deadlifts.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-shrugs.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/decline-dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/decline-dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-flys.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-flys.htmlhttp://www.muscleandstrength.com/exercises/decline-dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-shrugs.htmlhttp://www.muscleandstrength.com/exercises/deadlifts.htmlhttp://www.muscleandstrength.com/exercises/one-arm-dumbbell-row.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/wide-grip-pull-up.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-front-raise.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-press.html


15/16

Exercise Sets Reps

Close Grip Bench Press 5 5

Tricep Kickback 3 12-15 light

One Arm Dumbbell Extension 3 8-10

Lying Tricep Extension 4 12 strict

Abs

Decline Sit Ups 4 MAX

Notes

Thursday - Biceps

Biceps

Exercise Sets Reps

Standing Barbell Curl 4 8

Preacher Curl 4 8

Standing Hammer Curl 4 10

Concentration Curl 3 12

Reverse Barbell Curl 3 7-8

Notes

None.

Friday - Legs

Legs

Exercise Sets Reps

Dumbbell Lunge 4 5 each leg

Squat 6 10

Stiff Leg Deadlifts 4 10
http://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/tricep-kickback.htmlhttp://www.muscleandstrength.com/exercises/tricep-kickback.htmlhttp://www.muscleandstrength.com/exercises/one-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/lying-tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/lying-tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/decline-situp.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/preacher-curl.htmlhttp://www.muscleandstrength.com/exercises/preacher-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-hammer-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-hammer-curl.htmlhttp://www.muscleandstrength.com/exercises/concentration-cur.htmlhttp://www.muscleandstrength.com/exercises/concentration-cur.htmlhttp://www.muscleandstrength.com/exercises/reverse-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/reverse-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lunge.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.htmlhttp://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.htmlhttp://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lunge.htmlhttp://www.muscleandstrength.com/exercises/reverse-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/concentration-cur.htmlhttp://www.muscleandstrength.com/exercises/standing-hammer-curl.htmlhttp://www.muscleandstrength.com/exercises/preacher-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/decline-situp.htmlhttp://www.muscleandstrength.com/exercises/lying-tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/one-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/tricep-kickback.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.html


16/16

Standing Calf Raise 8 15-20

Notes

None.

SATURDAY AND SUNDAY - REST DAYS
http://www.muscleandstrength.com/exercises/standing-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/standing-calf-raise.html

all split routines

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