5 Day Split (Upper)

May 11

Written By Jacob Daigle

Monday (Upper Body)

Stair Master | 20 minutes
Traditional Bench Press | 4 sets of 12 reps
Overhead Press | 4 sets of 12 reps
Pendlay Rows | 4 sets of 12 reps
Lat Pull Downs | 4 sets of 12 reps
Lat Rows | 4 sets of 12 reps
Lateral Shoulder Raises | 4 sets of 12 reps
Front Shoulder Raises | 4 sets of 12 reps
Sprints | 5 100 yard sprints (18-22 seconds)

Tuesday (Lower Body)

Stair Master | 20 minutes
Heal Elevated Squats | 4 sets of 12 reps
Single Leg RDL | 4 sets of 12 reps
Traditional Dead Lift | 4 sets of 12 reps
Leg Extensions | 4 sets of 12 reps
Leg Curls | 4 sets of 12 reps
Sprints | 5 100 yard sprints (18-22 seconds)

Wednesday (Upper Body)

Stair Master | 20 minutes
Incline Bench Press | 4 sets of 12 reps
Cable Chest Fly | 4 sets of 12 reps
Reverse Cable Fly | 4 sets of 12 reps
Lat Pull Downs | 4 sets of 12 reps
Lat Rows | 4 sets of 12 reps
Lateral Shoulder Raises | 4 sets of 12 reps
Front Shoulder Raises | 4 sets of 12 reps
Sprints | 5 100 yard sprints (18-22 seconds)

Thursday (Lower Body)

Stair Master | 20 minutes
Belt Squat | 4 sets of 12 reps
Hip Thrusts | 4 sets of 25 reps
Hip Adductors | 4 sets of 25 reps
Hip Abductors | 4 sets of 25 reps
Leg Extensions | 4 sets of 25 reps
Leg Curls | 4 sets of 25 reps
Sprints | 5 100 yard sprints (18-22 seconds)

Friday (Upper Body)

Stair Master | 20 minutes
Traditional Bench Press | 4 sets of 12 reps
Tricep Extensions | 4 sets of 25 reps
Bicep Curls | 4 sets of 25 reps
Lat Pull Downs | 4 sets of 12 reps
Lat Rows | 4 sets of 12 reps
Lateral Shoulder Raises | 4 sets of 12 reps
Front Shoulder Raises | 4 sets of 12 reps
Sprints | 5 100 yard sprints (18-22 seconds)

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