5 Day Split

Quick question, can you dedicate 45 minutes a day, 5 days a week to improving your fitness and overall wellbeing? 

If the answer is yes, keep reading because I have a dead simple, shockingly effective 5 day workout routine that will get you in and out of the gym in no time flat.

I know you've seen the guy, the one who's in the gym when you get there and still there as you're leaving.

Completely unnecessary!!! 

Some say it's counter productive to weight train for more than one hour. I personally see no point if I can get everything done in 45 minutes.

Another benefit of a quick 45 minute workout is at the end you still have energy left so if you're looking to burn some extra calories you can just hop on a cardio machine.

Now, you can choose any 5 days of the week  you like, I personally like Monday - Friday so I have my weekends free. 

5 Day Split Workout

Mon: Chest 

Flat Dumbbell Bench 3 x 12 

Incline Dumbbell Bench 3 x 12

Seated Chest Press 3 x 12

Cable Flys 3 x 15

Tues: Legs 

Squats 3 x 8-12

Leg Curls 3 x 8

Leg Press 3 x 12

Stiff Legged Deadlift 3 x 12

Wed: Arms

Close Grip Bench Press 3 x 12

Skull Crushers 3 x 12

Dips 3 x 12

Standing Barbell Curl 3 x 12

Preacher Curl 3 x 12

Alternate between - Overhead Curls 3 x 12 and Hammer Curls 3 x 12

Thurs: Shoulders 

Seated Military Press 3 x 12 

Front Raise 3 x 12

Side Raise 3 x 12

Rear raise/ Reverse Pec Deck 3 x 12

Shrugs 3 x 8

Fri: Back 

Deadlifts 3 x 6-8

Pull downs/ Chin Ups 3 x 8-12

Bent Over Rows 3 x 8-12

Back Extensions 3 x 15

• Form - at least 2 seconds up 2 seconds down on each exercise - control
  
• Breathe, do not hold your breath
• 1.5 - 2 min rest between compound lifts ex. squats
• 45 sec - 1 min between isolation exercises ex. preacher curl

Calves - Tuesday and Friday

Abs - Monday and Thursday

Cardio - Monday Wednesday 

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