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5 Days Workout Chart Split

The document outlines a 5-day workout chart for intermediate and advanced trainees, including exercises for push, pull, and leg days, with specified sets, reps, and cardio recommendations. It emphasizes the importance of proper form, avoiding ego lifting, and suggests continuing the routine for at least four weeks to see results. Additionally, it provides contact information for further fitness guidance and encourages sharing the workout video.

Uploaded by

NAVIN CHANDRU J ECE 2020
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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64 views2 pages

5 Days Workout Chart Split

The document outlines a 5-day workout chart for intermediate and advanced trainees, including exercises for push, pull, and leg days, with specified sets, reps, and cardio recommendations. It emphasizes the importance of proper form, avoiding ego lifting, and suggests continuing the routine for at least four weeks to see results. Additionally, it provides contact information for further fitness guidance and encourages sharing the workout video.

Uploaded by

NAVIN CHANDRU J ECE 2020
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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5 Days workout chart split with rest day

Workout
Day Exercises Sets x Reps Cardio
Focus

Day Chest Press (Dumbbell/Barbell) 4 x 10-12 Incline Walking - 30


Push Day
1 Incline Chest Press 4 x 10-12 mins

Shoulder Press 4 x 10-12


Lateral Raises 4 x 12-15

Tricep Pushdown (Cable) 4 x 12


Overhead Tricep Extension 4 x 12

Hanging Leg Raise 3 x 15


Cable Crunch 3 x 15
Plank 3 x 60 sec

Lat Pulldown
Day 4 x 10-12 Incline Walking - 30
Pull Day Seated Row
2 each mins
One Arm Dumbbell Row

Barbell Curl
Hammer Curl 4 x 12 each
Preacher Curl

Face Pull (Rear Delts/Upper Back


4 x 12
Focus)

Squats
Day 4 x 10-12
Leg Day Leg Press No Cardio
3 each
Lunges

Leg Curl (Hamstrings)


4 x 12 each
Romanian Deadlift (RDL)

Hip Thrust (Glutes) 4 x 12

Standing Calf Raise


4 x 15 each
Seated Calf Raise

Day Active Recovery (Optional


Rest Day - -
4 Walk/Stretching)

Day Upper Body Lat Pulldown 4 x 10-12 Incline Walking - 30


5 Day Bent Over Row each mins
Workout
Day Exercises Sets x Reps Cardio
Focus

Flat Bench Press 4 x 10-12


Chest Fly each

Dumbbell Shoulder Press 4 x 10-12

Barbell Curl (Biceps) 4 x 12

Tricep Rope Pushdown 4 x 12

Hanging Leg Raise


3 x 15 each
Cable Crunch

Day Leg Press 4 x 10-12 Incline Walking - 30


Leg Day
6 Bulgarian Split Squat (Quads) each mins

Leg Curl (Hamstrings)


4 x 12 each
Stiff Leg Deadlift

Hip Thrust (Glutes) 4 x 12

Standing Calf Raise


4 x 15 each
Seated Calf Raise

Russian Twist
3 x 15 each
Hanging Leg Raise

Instruction:

1. These workout suits for intermediates & advanced trainnees. Weight sggestions every
individuals varies. So do it carefully with correct form
2. Avoid ego lift
3. When you go heavy weights kindly try it with someone help or by monitored
4. Atleast 4 weeks continue this workout chart if you want to see the changes in your body
5. Kindly save this video and share my video to your friends so it will useful for others as like
you
6. HIT the GYM

NOTE: for healthy weight loss and muscle gain, whatsapp me +91 9345851213. I will call and
discuss further details.

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