Ive got 5 days i can train please help

[TRYER]

Hi again guys I have 5 days I can train and and they are Thursday to Monday (no chance tue or wed)
I Also want to train each part 2 times a week so can any of you experienced guy tell me a good training split for my needs.

[MickeyKnox]

Here's a 5 day w/o with a rest in between. Good luck, you're need it.



- Day 1 -

Back, Bi's, Legs
Pull ups (wide grip) - 50 reps
Bent Rows - 4x10,8,8,6
DB or Cale Rows - 3x10
Straight Bar Curls - 4x10,8,8,6
Seated Alt DB Curls - 4x8-10
Preacher Curls - 3x8-10
Squats - 5x12,10,8,8,6
Deadlifts - 3x8,5,3
Extentions - 3x10-12
Standing Calf Rasies - 4x15-20

- Day 2 -

Chest, Shoulders, Tri's
Bench - 4x10,8,6,4 Every 3rd week use DB
Incline - 4x12,10,8,8
DB Flyes - 4x8-10
Seated Military Press - 4x10,8,8,6
Arnold Press - 3x8-10
Side Lateral Raises - 3x10-12
Tricep Extensions - 10,8,8,8
DB French Press - 3x8-10
Tricep Pushdowns - 3x10-12 Alt bar each week


- Day 3 - Rest


- Day 4 -

Back, Bi's, Legs
Lat Pulldowns - 3x10-12 superset with T Rows - 3x12
Hyperextensions - 3x15
BB Curls - 3 sets of 21's
Alt Hammer Curls - 3x10 superset with Cable Reverse Curls 3x10-12
Alt DB Curls - 2x Run the rack superset with Preacher Curls - 3x Stripping method
Squats - 4x10,8,8,6 superset with Leg Press - 4x12,10,10,15
Leg Extensions - 3x12-15 superset with Leg Curls 3x10-12
Lunges - 2x12
Standing Calf Raises superset with Seated - 4x15-20

- Day 5 -

Chest, Shoulders, Tri's
Bench Press superset with DB Flyes - 3x10-12
Incline superset with Cable Crossovers - 3x10-12
Push ups - As many as you can in 2 minutes
Side, Front, Rear Laterals, Upright Rows, and Shrugs - 2x5,4,3
Close Grip Bench Press superset with Skullcrushers - 3x12-15
One Arm French Press - 3x10-12 superset with Dips - 3xfailure
Rope Pushdowns superset with Overhead Rope Pushdowns - 3x15

[kronik420]

Hi again guys I have 5 days I can train and and they are Thursday to Monday (no chance tue or wed)
I Also want to train each part 2 times a week so can any of you experienced guy tell me a good training split for my needs.

whats your goal?

[crazy mike]

Holy crap Mickey, rest ...ya think. I found years ago when I traveled I would dedicate four (4) days to all upper body hence everything got a hard as$ workout like normal. I then would dedicate one (1) day for legs and go ballistic. I did this for a while changing the intensity of the leg day by promoting different exercises for 4-6 week at a time. Doesn't work for ever but you can devote special effort to lacking body parts. ...crazy mike

[MickeyKnox]

Hey, he asked for it..lol I don't think my body would take that abuse anymore..lol

[crazy mike]

Hey, he asked for it..lol I don't think my body would take that abuse anymore..lol

My body never could, Right now (when I return) I do a six day routine. Wed and (Sun or Sat) I do legs only. I've always had a day for legs only. Then the 4 day split for all parts being hit of course twice. I've never been able to mix legs with anything. ...... cm