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Home Workouts Mens Exercises IG Muscle > Exercises > 5 Day Split Mass Builder

5 Day Split Mass Builder

Day 1- Back

T-bar rows 1x 18 then 4 x 6-8 then 1 x 15
One arm D/bell rows1 x 1-12 then 5 x 6-8
Wide grip front pull downs 3 x 6-8 then 1 double drop
Low pully rows with bar 3 x 6-8 then 1 triple drop

Day 2 - Chest

Flat D/bell fly's 1 x 18 then 5 x 6-8
Incline D/bell press super set with incline D/bell fly’s 3 x 6-8
Incline press on smith machine 5 x 6-8
Round the worlds 3 x 8-10

Day 3 Legs & Calfs

Standing calf raise 3 x 12-15
Lying leg curl super set with thigh extensions 1 x 15 then 3 x 6-8
Back squats 1 x 15 then 4 x 6-8
Front squats 4 x 6-8 then 1 x max reps

Day 4 - Shoulders

Bent over D/bell lat raises 1 x 15 then 3 x 6-8
Single arm bent over lat raises on cable machine 4 x 6-8
Seated front press 1 x 12 then 4 x 6-8
Seated rear press 1 x 12 then 4 x 6-8
Front raises with bar superset with shrugs 1 x 15 then 3 x 6-8

Day 5 Triceps & Biceps

Tricep dips superset with D/bell curls 1 x 15 then 3 x 6-8
Tricep push downs under hand grip superset with barbell curls 1 x 12 then 3 x 6-8
Over head tricep extensions 3 x 6-8 then 1 double drop
Hammer curls3 x 6-8 then 1 x 12-20

By IG Muscle 

 

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