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5day split, 1body part each day?

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phrenic
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2006/07/10 18:47:26 (permalink)

5day split, 1body part each day?

Due to not enough time its easier for me to work on only one body part each day so was thinking of this:

Day 1: Back
Deadlift 4x6
Lat pulldown 4x6
Bent over row 4x6

Day 2: Chest
Press ups 2x20
Bench press 4x6
Incline bench press 4x6

Day 3: Legs
Calf raise 3x10
Sqaut 4x6
single leg extensions 3x8

Day 4: Arms
Bicep curl 4x6
Concentration curls 4x6
Dumbbell kickback 4x6
cable pushdowns 4x6

Day 5: Shoulders + traps
Standing delt raise 3x8
Barbell shoulder press 4x6
Barbell upright row 4x6


Does this look ok? also would adding another exercise to chest be too much?

Thanks
#1

8 Replies Related Threads

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    wiffers
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    RE: 5day split, 1body part each day? 2006/07/10 20:53:48 (permalink)
    No need for press ups
    no need for leg extensions
    put squat first on legs day
    no need for 2 kind of bicep curls or 2 triceps
    shoulder press, then row, then side raises on day 5

    I've just changed from a 4-5 day split doing

    Quads/Hams
    squats 3x6
    leg press 3x8

    Chest/Triceps
    bench 3x6
    weighted dips 3x6
    db flies 3x6
    rope pull down 3x6 (want to do skulls, but have wrist injury)

    Abs/Calves
    calf raises 3x10
    weighted crunches 3x10
    weighted leg raises 3x10

    Shoulders/Traps
    deads 3x6
    db shoulder press 3x6
    shrugs 3x10
    inc bench (45 deg) 3x6

    Back/Biceps
    weighted wg pull ups 3x6
    bo rows 3x6
    preacher curls 3x6

    Working well for me

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #2
    TONY
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    RE: 5day split, 1body part each day? 2006/07/10 21:06:02 (permalink)
    if your pushed for time try this

    monday
    squats 5x5

    tuesday
    benchpress 5x5

    wednesday
    barbell rows 5x5

    thursday
    military press 5x5

    friday
    deadlifts 5x5
    #3
    phrenic
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    RE: 5day split, 1body part each day? 2006/07/10 22:15:12 (permalink)
    Thanks for the replies, reason i was going to do so many arm exercises is because they dont seem to be growing.
    #4
    wiffers
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    RE: 5day split, 1body part each day? 2006/07/10 22:42:44 (permalink)
    Less is more sometimes mate ... infact most of the time

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #5
    monsta 1
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    RE: 5day split, 1body part each day? 2006/07/10 23:16:25 (permalink)
    if your pushed for time try this

    monday
    squats 5x5

    tuesday
    benchpress 5x5

    wednesday
    barbell rows 5x5

    thursday
    military press 5x5

    friday
    deadlifts 5x5


    i like the look of that not a lot of equipment needed to do it possibility of training at home......have you used this routine and how did it go

    JUST BECAUSE IM PARANOID DOESNT MEAN PEOPLE ARENT TRYING TO KILL ME
    #6
    phrenic
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    RE: 5day split, 1body part each day? 2006/07/10 23:34:12 (permalink)
    i agree and everyone seems to say the same thing, maybe i should try using a little bit lower weight and get my form spot on although it does seem to be already.

    ORIGINAL: wiffers

    Less is more sometimes mate ... infact most of the time

    #7
    phrenic
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    RE: 5day split, 1body part each day? 2006/07/11 11:25:20 (permalink)
    ORIGINAL: wiffers

    shoulder press, then row, then side raises on day 5




    Why do u suggest doing it in that order? I did the side raises first because when i tried them last i couldnt lift as good as when i do them first.
    #8
    bunnykilla
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    RE: 5day split, 1body part each day? 2006/07/11 12:00:49 (permalink)
    If you have enough time to do

    Day 1: Back
    Deadlift 4x6
    Lat pulldown 4x6
    Bent over row 4x6


    That's 12 sets, you could do an abbreviated full body 3 days per week giving you some valuable days off to recover.

    SH. Press
    Squats
    Dips or Bench
    Chins or Row
    Tri ext
    Curls

    Two sets each, you could superset 'dips with chins' and 'tri ext with curls' to save a bit time.

    If time is really short and you workout at the gym, get some dbells and work your arms at home.

    Phil





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