[Paulo Souza]

5-Day Split: Monday (Shoulders and Abs ) 4 x 6-12

Behind Neck Press

Upright Row

Lateral Raise

Seated Rear Lateral Raise

Shrug or DB Shrug |

-

45° Side Bend

Weighted Incline Crunch (Advanced)

Vertical Leg-Hip Raise

5-Day Split: Tuesday (Back) 4 x 6-12

Underhand Chin-up (kneeling)

Pulldown

Bent-over Row

Incline Row

Seated Low Cable Row

-

Wrist Curl or DB Wrist Curl

Reverse Wrist Curl

5-Day Split: Wednesday (Chest) 4 x 6-12

Incline Bench Press

Bench Press

Decline Chest Press

Incline Fly

Standing Fly

5-Day Split: Thursday (Legs and Calfs) 4 x 6-12

Squat

45° Leg Press

Leg Extension

Straight-leg Deadlift

Lying Leg Curl

-

Standing Calf Raise

Seated Calf Raise

5-Day Split: Friday (Arms and ABS) 3 x 6-12

Curl

Incline Curl

Concentration Curl

Reverse Curl

-

Assisted Triceps Dip (kneeling)

Barbell Close Grip Bench Press

Lying Triceps Extension

Pushdown

-

45° Side Bend

Weighted Incline Crunch (Advanced)

Vertical Leg-Hip Raise

 

[Gerry_bhoy]

Prob a bit too much there, mate. Thats alot for your arms considering they'll get a seeing to with your back, delts and chest.

 

[Paulo Souza]

Prob a bit too much there, mate. Thats alot for your arms considering they'll get a seeing to with your back, delts and chest.

Thanks for you comments.

I was doing like 5 exercises for big muscles (4 sets) and 4 for small muscles (3 sets)