W13NY
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I've had more time lately so I've been doing a 5 day split, just want to see if anyone has any suggestions to add to it
Age: 20
Lifting Experience: 4.5 Years
Height: 5'10
Weight: 180
Body Type: Ectomorph
Goal: Lean Mass
*Warm up sets arent included, and ab workouts are done every other workout.
Mon - Back
Rack Deadlifts 3
TBar Rows 3
Wide Grip Pullups/downs 4
DB Rows 3
Reverse Pulldowns 3
Tues - Shoulders
Military Press 4
Side Raises w/ Front Raises 3
Reverse DB Flys 3
DB Shrugs 4
Thurs - Arms
Reverse CGBP 3
Incline DB Curls
Dips 3
Hammer Curls 3
VBar Pushdowns 3
Preacher Curls 3
Fri - Legs
Squats 3
Leg Press OR Front Squats 3
Leg Extensions 3
SLDL 2
Leg Curls 2
Calf Press 3
Calf Raises 2
Sat - Chest
Flat BB 3
Incline BB 3
Decline DB 3
DB Flys 3
Age: 20
Lifting Experience: 4.5 Years
Height: 5'10
Weight: 180
Body Type: Ectomorph
Goal: Lean Mass
*Warm up sets arent included, and ab workouts are done every other workout.
Mon - Back
Rack Deadlifts 3
TBar Rows 3
Wide Grip Pullups/downs 4
DB Rows 3
Reverse Pulldowns 3
Tues - Shoulders
Military Press 4
Side Raises w/ Front Raises 3
Reverse DB Flys 3
DB Shrugs 4
Thurs - Arms
Reverse CGBP 3
Incline DB Curls
Dips 3
Hammer Curls 3
VBar Pushdowns 3
Preacher Curls 3
Fri - Legs
Squats 3
Leg Press OR Front Squats 3
Leg Extensions 3
SLDL 2
Leg Curls 2
Calf Press 3
Calf Raises 2
Sat - Chest
Flat BB 3
Incline BB 3
Decline DB 3
DB Flys 3