Advanced BodyBuilding Part 2
Here we’re going to look at another example of an advanced training program for the dedicated bodybuilder, the 5 day split. No complicated training techniques or sophisticated programs, just hitting the gym 5 times in one week, training each body part one day at a time (triceps and biceps being trained together).
Day 1: Chest
- Bench-press
- Incline barbell bench-press
- Cable cross-overs
- Incline dumbbell bench-press
- Dips (weighted if possible)
Day 2: Legs
- Squats
- Dumbbell Lunges
- Straight-legged Deadlift
- Calf raises
- Seated Leg-press
Day 3: Back
- Chin-ups (weighted if possible)
- Bent-over dumbbell Rows
- Close grip seated rows
- Pull-downs
- Barbell bent-over rows
Day 4: Shoulders
- Standing barbell press
- Dumbbell lateral raise
- Seated dumbbell shoulder press
- Cable lateral raise
- Shrugs
Day 5: Arms
- Barbell curls
- Dumbbell hammer curls
- Inclined preacher curls
- Close grip bench-press
- Flat barbell tricep extensions
- Cable push-down
NOTES:
- Ideally complete days 1-5 on consecutive days, followed by a 2 day rest period.
- Complete between 6-10 reps per exercise, 3 sets each.
- Don’t forget your abs. Although many bodybuilders claim to work them during compound exercises such as deadlifts and squats, you can always find 5 minutes to complete a few sets of crunches and leg raises.
- Training a single body part over so many exercises will put pressure on each muscle group, therefore, train only the final set of each exercise to failure and no more than 3 sets per exercise.
