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M-F 5 Day Body Part Split

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Program Description

The following workout is meant to be performed Monday through Friday. Each day you will work a different body part. The goal of each workout is to achieve a pump. Get in, stimulate the muscle, get out, and recover. Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds. Follow the program as written for 10 weeks, moving up in weight when possible. https://www.muscleandstrength.com/workouts/m-f-workout-routine

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 16, 2025 03:37
  • Last Edited
    Jun 18, 2025 10:57

Summary

Unlock your strength potential with the M-F 5 Day Body Part Split, a comprehensive 10-week program designed to target each muscle group effectively. Train five days a week with a focus on specific body parts, ensuring optimal recovery and muscle growth. This program incorporates a variety of exercises, including barbell and machine movements, to maximize your gains. Whether you're looking to build muscle or enhance your overall fitness, this structured approach will keep you motivated and progressing every step of the way. Get ready to transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Straight Arm Pulldown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Straight Arm Pulldown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Straight Arm Pulldown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Straight Arm Pulldown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Straight Arm Pulldown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Straight Arm Pulldown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Straight Arm Pulldown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Straight Arm Pulldown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Straight Arm Pulldown
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Single Arm Row (Dumbbell)
4
8-12 reps
-
4
Seated Row (Machine)
4
10 reps
-
5
Single Arm Iso Row
3
12 reps
-
6
Straight Arm Pulldown
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Decline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Push Up
3
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Decline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Push Up
3
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Decline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Push Up
3
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Decline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Push Up
3
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Decline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Push Up
3
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Decline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Push Up
3
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Decline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Push Up
3
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Decline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Push Up
3
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Decline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Push Up
3
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
-
2
Decline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Press (Machine)
3
6-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Push Up
3
-
6
Cable Crunch
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
6
Calf Raise (Smith Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
6
Calf Raise (Smith Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
6
Calf Raise (Smith Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
6
Calf Raise (Smith Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
6
Calf Raise (Smith Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
6
Calf Raise (Smith Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
6
Calf Raise (Smith Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
6
Calf Raise (Smith Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
6
Calf Raise (Smith Machine)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Leg Press
3
10-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Walking Lunge (Dumbbell)
3
30 reps
-
6
Calf Raise (Smith Machine)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Rear Delt Fly (Cable)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Rear Delt Fly (Cable)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Rear Delt Fly (Cable)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Rear Delt Fly (Cable)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Rear Delt Fly (Cable)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Rear Delt Fly (Cable)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Rear Delt Fly (Cable)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Rear Delt Fly (Cable)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Rear Delt Fly (Cable)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Rear Delt Fly (Cable)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
6-10 reps
-
5
Shrug (Barbell)
4
15 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Cable Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-12 reps
-
2
Skullcrusher (EZ Bar)
4
8-12 reps
-
3
Spider Curl
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-12 reps
-
2
Skullcrusher (EZ Bar)
4
8-12 reps
-
3
Spider Curl
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-12 reps
-
2
Skullcrusher (EZ Bar)
4
8-12 reps
-
3
Spider Curl
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-12 reps
-
2
Skullcrusher (EZ Bar)
4
8-12 reps
-
3
Spider Curl
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-12 reps
-
2
Skullcrusher (EZ Bar)
4
8-12 reps
-
3
Spider Curl
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-12 reps
-
2
Skullcrusher (EZ Bar)
4
8-12 reps
-
3
Spider Curl
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-12 reps
-
2
Skullcrusher (EZ Bar)
4
8-12 reps
-
3
Spider Curl
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-12 reps
-
2
Skullcrusher (EZ Bar)
4
8-12 reps
-
3
Spider Curl
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-12 reps
-
2
Skullcrusher (EZ Bar)
4
8-12 reps
-
3
Spider Curl
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
8-12 reps
-
2
Skullcrusher (EZ Bar)
4
8-12 reps
-
3
Spider Curl
4
8-12 reps
-
4
Dip (Weighted)
4
8-12 reps
-
5
Hammer Curl (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Lat Pulldown
4 Sets
8-12 Reps
-
3
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
-
4
Seated Row (Machine)
4 Sets
10 Reps
-
5
Single Arm Iso Row
3 Sets
12 Reps
-
6
Straight Arm Pulldown
2 Sets
15 Reps
-
Day 2
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
-
2
Decline Bench Press (Barbell)
4 Sets
8-12 Reps
-
3
Chest Press (Machine)
3 Sets
6-12 Reps
-
4
Chest Fly (Cable)
3 Sets
12-15 Reps
-
5
Push Up
3 Sets
-
6
Cable Crunch
3 Sets
15 Reps
-
7
Hanging Leg Raise
3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
3
Leg Press
3 Sets
10-15 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Walking Lunge (Dumbbell)
3 Sets
30 Reps
-
6
Calf Raise (Smith Machine)
4 Sets
20 Reps
-
Day 4
1
Military Press (Barbell)
4 Sets
6 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
3
Rear Delt Fly (Cable)
4 Sets
8-12 Reps
-
4
Shoulder Press (Machine)
3 Sets
6-10 Reps
-
5
Shrug (Barbell)
4 Sets
15 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
15 Reps
-
7
Cable Crunch
3 Sets
12 Reps
-
Day 5
1
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
-
2
Skullcrusher (EZ Bar)
4 Sets
8-12 Reps
-
3
Spider Curl
4 Sets
8-12 Reps
-
4
Dip (Weighted)
4 Sets
8-12 Reps
-
5
Hammer Curl (Cable)
4 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
-