5 Day Split V2

Contributed by: Francis Li

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Chest

• Incline Bench Press - Smith
  3 sets × 5 reps, 2m rest
• Bench Press - Smith
  3 sets × 5 reps, 2m rest
• Chest Dip - Bodyweight/Weighted
  3 sets × 5 reps, 2m rest

Back and Calves

• Deadlift - EZ Curl Bar
  3 sets × 5 reps, 2m rest
• Close Grip Pulldown - Lever
  3 sets × 5 reps, 2m rest
• Pull-up - Bodyweight/Weighted
  3 sets × 5 reps, 2m rest
• Seated Calf Press - Lever
  6 sets × 10 reps, 2m rest

Arms

• a. Curl - EZ Curl Bar
  3 sets × 5 reps, 1m rest
• b. Lying Triceps Extension - EZ Curl Bar
  3 sets × 5 reps, 1m rest
• a. Curl - Dumbbell
  3 sets × 5 reps, 1m rest
• b. Seated Triceps Press - EZ Curl Bar
  3 sets × 5 reps, 1m rest

Legs

• Squat - Smith
  3 sets × 5 reps, 2m rest
• Seated Leg Press - Lever
  3 sets × 5 reps, 2m rest
• Romanian Deadlift - EZ Curl Bar
  3 sets × 5 reps, 2m rest

Shoulders

• Arnold Press - Dumbbell
  3 sets × 5 reps, 2m rest
• Lateral Raise - Dumbbell
  3 sets × 5 reps, 2m rest
• Bent-over Rear Delt Raise - Dumbbell
  3 sets × 5 reps, 2m rest
• Shrug - EZ Curl Bar
  3 sets × 5 reps, 2m rest