5-day split

Contributed by: Francis Li

Save Routine

Leg day

• Squat - Barbell
  4 sets × 10 reps, 2m rest
• Leg Extension - Lever
  4 sets × 10 reps, 2m rest
• Seated Leg Curl - Lever
  4 sets × 10 reps, 2m rest
• Standing Calf Raise - Lever
  3 sets × 20 reps, 2m rest

Chest day

• Bench Press - Lever
  4 sets × 10 reps, 2m rest
• Incline Chest Press - Lever
  3 sets × 12 reps, 2m rest
• Fly - Lever
  4 sets × 10 reps, 2m rest
• Chest Dip - Bodyweight/Weighted
  3 sets × 12 reps, 2m rest

Back day

• Pulldown - Lever
  4 sets × 10 reps, 2m rest
• Seated Low Row - Lever
  4 sets × 10 reps, 2m rest
• Seated Row - Cable
  3 sets × 12 reps, 2m rest
• Stiff-arm Pushdown - Cable
  3 sets × 12 reps, 2m rest

Shoulder day

• Seated Shoulder Press - Lever
  4 sets × 10 reps, 2m rest
• Front Lateral Raise - Dumbbell
  4 sets × 10 reps, 2m rest
• Lateral Raise - Dumbbell
  4 sets × 10 reps, 2m rest
• Arnold Press - Dumbbell
  3 sets × 12 reps, 2m rest

Arm day

• Preacher Curl - Lever
  4 sets × 6 reps, 2m rest
• Pushdown - Cable
  4 sets × 6 reps, 2m rest
• Incline Curl - Dumbbell
  3 sets × 8 reps, 2m rest
• Seated Triceps Extension - Cable
  3 sets × 8 reps, 2m rest
• Cross Body Hammer Curl - Dumbbell
  3 sets × 10 reps, 1m rest
• Lying Triceps Extension - Dumbbell
  3 sets × 10 reps, 1m rest