Pages: 1
What do ya'll think of this?
(CLICK HERE here to view the original thread with full colors/images)
Posted by: dukemushroom
I found this somewhere and thought I'd post it.
5 Day Bodybuilding Workout Schedule
Dateline: 04/12/00
The following schedule is for those of you aspiring bodybuilders who can devote 5
weekdays to your gym routine.
Follow this schedule to hit hard each major body part once each week.
As with all schedules, feel free to make adjustments here for your specific goals.
Monday: Chest and triceps
Chest:
1. Incline dumbbell press-
4 sets of 15, 12, 10, 8 reps.
2. Flatbench barbell press-
4 sets of 12, 10, 10, 8 reps.
3. Incline dumbbell flies-
3 sets of 12, 10, 8 reps.
4. Cable crossovers-
2 sets of 15, 12 reps.
Triceps:
1. Pushdowns-
4 sets of 15, 12, 10, 8 reps.
2. Bent-over cable extensions using a
rope-
3 sets of 15, 12, 10 reps.
3. Dumbbell kickbacks-
3 sets of 15, 12, 10 reps.
Tuesday: Back and biceps
Back:
1. Lat machine pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.
2. Close grip pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.
3. Seated cable rows-
4 sets of 15, 12, 10, 8 reps.
4. Hyper-extensions-
3 sets of 18, 18, 18 reps.
Biceps:
1. Incline dumbbell curls-
4 sets of 15, 12, 12, 10 reps.
2. Standing barbell curls-
4 sets of 15, 10, 8, 6 reps.
Wednesday: Cardio and abs
Cardio:
1. 30-45 min. of bike, treadmill or
Stairmaster.
Abs:
1. Crunches-
3 sets of 50, 50, 50 reps.
2. Leg raises-
3 sets of 25, 20, 20 reps.
Thursday: Legs
1. Squats-
5 sets of 15, 15, 12, 10, 8 reps.
2. Leg extensions-
4 sets of 15, 12, 12, 10 reps.
3. Lunges-
4 sets of 15, 12, 10, 10 reps.
4. Leg curls for hamstrings-
4 sets of 15, 12, 12, 10 reps.
5. Standing calf raises-
4 sets of 18, 18, 15, 12 reps.
Friday: Shoulders/biceps
or triceps superset
Shoulders:
1. (Military) barbell press behind the
neck-
4 sets of 15, 12, 10, 8 reps.
2. Standing side laterals-
4 sets of 15, 12, 12, 10 reps.
3. Upright rows with barbell-
3 sets of 12, 12, 10 reps.
4. Seated bent over dumbbell laterals-
4 sets of 15, 15, 12, 12 reps.
Biceps or triceps superset:
1. Tricep pushdowns on cable machine
superset
with barbell curls-
4 sets of 15, 12, 12, 10 reps.
2. Seated dumbbell extension superset
with
dumbbell hammer curls-
3 sets of 15, 12, 2, 10 reps
Posted by: joesmooth20
i would loose the 15 and 12 and go with a 10,8,6 and up your weight a lil
other than that looks great man
Posted by: dukemushroom
i tried this out yesterday...first time in a long time i was really sore. i'll probably modify it a bit, the reps like you said, and see how it works out.
Posted by: Doublebase
I just drank my protein shake and I feel like I'm gonna puke. Now I have to eat in an hour...WTF. But I did gain 9 pounds in 3 weeks.
Posted by: DOMS
I used to do a workout very similar to this. Unless you're an experienced bodybuilder, I would forgo it. You're better off working at least two muscle groups per day. Something along the lines of:
Chest / Triceps
Legs
Back / Biceps
Traps / Deltoids
I made that change and my gains have happened faster that working just one muscle a day. I've been doing it this way for over five months and it's been great.
Starting two Mondays from now I'm converting to P/RR/S. w00t!
Good luck!
Posted by: WilliamB
I do pretty much exactly the outline of that except I dont do nearly as much volume. I definetly see results every week. I dont do those same lifts either.
Posted by: tjwes
Cardio......once a week..........why bother?
Too many wimpy isolation exercises for triceps.
No rowing movements for the back.
Everything gets trained once a week but arms get trained twice weekly.........bad idea.
I also agree about the reps being too high..........the sets of 15 should be eliminated except on leg days.
Posted by: dukemushroom
well, then help me tweak it. i'm always looking for pointers.
Posted by: tjwes
Monday: Chest and Biceps
Chest:
1. Flatbench barbell press-(after a light warmup set)
4 sets of 8, 5, 5, 8-10 reps.
2.Incline dumbbell press-
4 sets of 8, 5, 5,10-12 reps.
3.Flat dumbbell flies-
3 sets of 10, 8, 12, reps.
Biceps:
1. Standing barbell curls-
3 sets of 8, 6,10-12 reps
2. Incline dumbbell curls-
3 sets of 8-10, reps.
3. Tuesday: Back and Triceps
Back:
1. Barbell Rows-
4 sets of 10,8,6,8 reps
2. Close grip pulldowns to the front-
3 sets of 12, 10, 8, reps.
3. Seated cable rows-
3 sets of 10, 8, 8, reps.
4. Hyper-extensions-
3 sets of 20, 20, 20 reps.
Triceps:
1. Skullcrushers-(after a light warmup)
4 sets of 10, 8, 6, 12 reps.
2. Bent-over cable extensions using a
rope-
3 sets of 15, 12, 10 reps.
3.Pressdowns-
3 sets of 12,10,8
Thursday: Legs
1. Squats-
5 sets of 15, 10, 8, 6, 12 reps.
2. Leg extensions-
4 sets of 12, 10, 8, 20 reps.
3. Lunges-
4 sets of 15, 12, 10, 8 reps.
4. Leg curls for hamstrings-
4 sets of 15, 12, 10, 8 reps.
5. Standing calf raises-
4 sets of 25, 15, 12, 8 reps.
Friday: Shoulders
Shoulders:
1. (Military) barbell press behind the
neck-
4 sets of 10, 8, 6, 10 reps.
2. Standing side laterals-
4 sets of 15, 12, 10, 8 reps.
3. Upright rows with barbell-
3 sets of 12 reps.
4. Seated bent over dumbbell laterals-
4 sets of 15, 12, 10, 8 reps.
Do cardio on Wed. and Sat. and one or two of your training days after you workout........abs twice a week.
If you split bodyparts up a little better you could add deadlifts to your backday, and do arms on one day by themselves,and possibly do hams with delts.
I think the alterations are much better for the split you chose though.
Just my 2 centavos!! 
Posted by: dukemushroom
Thanks, i'll give this a shot starting monday!
Posted by: tjwes
No problem bro!!
(CLICK HERE here to view the original thread with full colors/images)
What do ya'll think of this?
Article Archives
