Five Days Split Cutting
Trainer:
Normal Week
(Phase duration 8 weeks)Day 1 (Chest, Triceps, Shoulders)
(Takes approx. 55:00)
2 x Incline Dumbbell Press
(
Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 09:00. )
4 to 6 reps
2 x Barbell Bench Press - Medium Grip
(
Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 08:00. )
4 to 6 reps
2 x Close-Grip Barbell Bench Press
(
Trains mainly Triceps. Secondary muscles are: Shoulder, Chest, . All sets take approx. 07:00. )
4 to 6 reps
2 x Standing Military Press
(
Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 07:00. )
4 to 6 reps
4 x Superset Cable Crunch & Leg Raises
(
Trains mainly Abdominals. All sets take approx. 10:00. )
to failure (60 seconds rest)
Day 2 (Back, Legs, Biceps)
(Takes approx. 01:00:00)
3 x Barbell Deadlift
(
Trains mainly Hamstrings. Secondary muscles are: Calves, Glutes, lower back, . All sets take approx. 09:00. )
4 to 6 reps
3 x Bent Over Barbell Row
(
Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 08:00. )
8 to 10 reps
3 x Pullups
(
Trains mainly Lats. Secondary muscles are: Biceps, middle back, . All sets take approx. 08:00. )
to failure
4 x Superset Decline Crunch & Ab Roller
(
Trains mainly Abdominals. All sets take approx. 10:00. )
12-15 reps
Day 3 (Chest, Shoulder, Triceps)
(Takes approx. 54:00)
2 x Barbell Bench Press - Medium Grip
(
Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 07:00. )
4 to 6 reps
2 x Low to high cable fly
(
Trains mainly Chest. Secondary muscle is: Biceps, . All sets take approx. 07:00. )
12 to 15 reps
2 x Machine Shoulder (Military) Press
(
Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 07:00. )
8 to 10 reps
2 x Side Laterals to Front Raise
(
Trains mainly Shoulders. Secondary muscle is: traps, . All sets take approx. 08:00. )
8 to 10 reps
2 x Low Cable Triceps Extension
(
Trains mainly Triceps. All sets take approx. 07:00. )
8 to 10 reps
4 x Superset Cable Crunch & Russion Twists
(
Trains mainly Abdominals. All sets take approx. 10:00. )
12 to 15 reps
Day 4 (Legs, Back, Biceps)
(Takes approx. 01:05:00)
3 x Barbell Squat
(
Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 11:00. )
4 to 6 reps
3 x Wide-Grip Lat Pulldown
(
Trains mainly Lats. Secondary muscles are: Shoulder, Biceps, middle back, . All sets take approx. 09:00. )
8 to 10 reps
3 x Seated Cable Rows
(
Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 09:00. )
8 to 10 reps
3 x Dumbbell Bicep Curl
(
Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 09:00. )
8 to 10 reps
3 x Concentration Curls
(
Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 09:00. )
8 to 10 reps
4 x Superset Decline Crunch & Captain Chair
(
Trains mainly Abdominals. All sets take approx. 09:00. )
12 to 15 reps
Day 5 (Chest, Shoulder, Triceps)
(Takes approx. 52:00)
2 x Barbell Incline Bench Press Medium-Grip
(
Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 08:00. )
4 to 6 reps
2 x Dumbbell Shoulder Press
(
Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 08:00. )
8 to 10 reps
2 x Bent Over Low-Pulley Side Lateral
(
Trains mainly Shoulders. Secondary muscles are: lower back, middle back, traps, . All sets take approx. 06:00. )
8 to 10 reps
2 x Weighted Dips - Triceps Version
(
Trains mainly Triceps. Secondary muscles are: Shoulder, Chest, . All sets take approx. 07:00. )
8 to 10 reps
4 x Cable Crunch and Ab Rollers
(
Trains mainly Abdominals. All sets take approx. 10:00. )
12-15 reps