Look big in clothes 5 day split.

by Bob O.

41 athletes joined

Program Description

Looking big in clothes Emphesis on: Neck/Upper traps/Posterior chain/Shoulders/Triceps and Forearms. Monday: Arms/Quads/Hamstring Wednesday: Chest/Back/Neck/Calves Thursday: Arms/Side delt Friday: Quads/Hamstring/Neck/Calves Sunday: Chest/Back/Front+Side delt/Neck/Calves Tuesday/Saturday= restday Form of progressive overload: Add the least amount of weight to the exercise when you can do the indicated rep range for that exercise. Please pay attention to exercise instructions!!!

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

80 minutes

Created

Jan 21, 2024 12:09

Last Edited

Jul 15, 2024 05:51

Day 1

Long rope incline pushdown

2 Sets

12 Reps

@9.5

Seated db Hammer curl

2 Sets

12 Reps

@9.5

Long rope standing overhead ext

2 Sets

10 Reps

@10

Preacher Curl (Dumbbell)

2 Sets

11 Reps

@10

Stiff Leg Deadlift

3 Sets

9 Reps

Reverse Bicep Curl (Dumbbell)

2 Sets

15 Reps

@10

Walking Lunge (Dumbbell)

2 Sets

AMRAP

Single Leg Press

2 Sets

10 Reps

@9.5

Leg Extension

1 Set

12 Reps

@9.5

@10

Day 2

Rack Pull (Barbell)

2 Sets

6 Reps

@9.5

Standing Calf Raise

3 Sets

50 Reps

@10

Incline Bench Press (Dumbbell)

2 Sets

9 Reps

@9.5

Pull-Up (Weighted)

2 Sets

8 Reps

@9.5

Bench Press (Smith Machine)

2 Sets

8 Reps

@9.5

Neck Curl

3 Sets

60 Reps

Meadow Row

2 Sets

12 Reps

@9.5

Day 3

Single Arm Tricep Extension (Cable)

2 Sets

15 Reps

@9.5

Bicep Curl (Cable)

2 Sets

12 Reps

@9.5

Tricep Extension (Cable)

2 Sets

10 Reps

@10

Preacher Curl (Barbell)

2 Sets

10 Reps

@10

Lateral Raise (Cable)

2 Sets

15 Reps

@10

Reverse Bicep Curl (EZ Bar)

2 Sets

15 Reps

@10

Powell Raise

2 Sets

15 Reps

@9.5

Wrist Curls

2 Sets

25 Reps

Day 4

Leg Press (45 Degrees)

3 Sets

10 Reps

@9.5

Hip Adductor (Machine)

1 Set

12 Reps

@9.5

@10

Leg Curl

2 Sets

9 Reps

@9.5

Romanian Deadlift (Barbell)

2 Sets

10 Reps

Neck Curl

3 Sets

100 Reps

Standing Calf Raise

3 Sets

15 Reps

@10

Day 5

Incline Bench Press (Smith Machine)

2 Sets

11 Reps

@9.5

Pull-Up (Weighted)

2 Sets

9 Reps

@9.5

Bench Press (Dumbbell)

2 Sets

11 Reps

@9.5

Barbell Row

2 Sets

10 Reps

@9.5

AD Press

2 Sets

10 Reps

@9.5

Neck Curl

3 Sets

100 Reps

Farmer's Walk (Weighted)

2 Sets

AMRAP

@10

Seated Calf Raise

2 Sets

15 Reps

@10