Monday: Chest
Dumbbell Bench Press – 4 sets of 10-12 reps
Flat Bench Cable Flye – 3 sets to failure
Barbell Bench Press – 4 sets of 10-12 reps
Incline Dumbbell Press – 5 sets of 10-12 reps
Low Cable Crossover – 4 sets of 10-12 reps
Barbell Incline Bench Press – 3 sets of 10-12 reps

Tuesday: Legs
Leg Press – 4 sets of 25 reps
Barbell Walking Lunge (or with a weighted vest/dumbbells) – 4 sets of 25 reps
Leg Extension – 3 sets of 20 reps
Seated Leg Curl – 3 sets of 20 reps
Smith Machine Calf Raise – 3 sets to failure
Thigh Abductor – 3 sets of 15 reps
Barbell Lunge (on the smith machine) 3 sets of 20 reps

Wednesday: Abs And Arms
Barbell Curl – 4 sets of 10-12 reps
Hammer Curl – 4 sets of 10-12 reps
Spider Curl – 4 sets to failure
Triceps Pushdown – 3 sets of 10 reps
Dips – 3 sets to failure
Hanging Leg Raise – 4 sets of 20 reps
Rope Crunch – 4 sets of 20 reps
Russian Twist – 4 sets of 20 reps

Thursday: Back
Lat Pulldown – 4 sets of 10-15 reps
Barbell Deadlift – 4 sets of 10-15 reps
Barbell Shrug – 4 sets of 15 reps
Pull-Up (wide grip) – 4 sets of 15 reps
Hyperextension (Back Extension) – 4 sets of 15 reps
One-Arm Dumbbell Row – 4 sets of 15 reps
Inverted Row – 3 sets to failure

Friday: Shoulders
Dumbbell Shoulder Press – 4 sets of 12 reps
Dumbbell Front Raise – 4 sets of 12 reps
Dumbbell Side Raise – 4 sets of 12 reps
Standing Military Press – 4 sets of 12 reps
Reverse Flye – 3 sets of 10-15 reps

Saturday: Legs
Leg Press – 4 sets of 25 reps
Barbell Walking Lunge (or with a weighted vest/dumbbells) – 4 sets of 25 reps
Leg Extensions – 3 sets of 20 reps
Seated Leg Curls – 3 sets of 20 reps
Smith Machine Calf Raise – 3 sets to failure
Thigh Abductor – 3 sets of 15 reps
Barbell Lunge (on the smith machine) – 3 sets of 20 reps

Sunday: Rest Day

Nogle der har prøvet? overvejer at prøve

Du er i forkert forum ..
Det her er kun til anmeldelser.

Men har aldrig været fan af 5 split..

Men er du på krudt er det sikkert super program.

Det er selvfølgelig det pureste fæces, så det skal du nok blive huge af.