This is my first time attempting a 5 day split. I read a few threads about it then designed my routine based of what I read. I am currently cycling 500 mgs Test E weekly and I am consuming an optimal diet (8 meals a day, well over my maintenance level)
I am most concerned with over training since I have never worked out more then 4 days a week in the past.
My Routine as it is now:
Set/Rep range for each exercise is between 3-4sets/10-15reps. Usually 4 sets of 10 or 3 sets of 15.
(Mon) Legs/Abs
Squat, Leg Press, Leg Extensions, Leg Curl, Standing Calf Raises, One Leg Toe Raise
High Pully Crunches, Incline Leg Raises, Hanging Leg Raises w/ Side Bend, Plank 3x to failure
(Tues) Chest/Cardio
Incline Press, Cable Cross Flies, Pec-Dec, Incline DB Flies, Decline DB Flies
30min Cardio
(Wed) Back/Abs
T-Bar Rows, Seated Rows, Lat Pull Down, Straight Arm Pull Down, Shrugs
Roman Chair Side Bends, Incline Bench Sit-Ups, Leg Raises, Plank 3x to failure
(Thurs) Cardio
60min Cardio
(Fri) Shoulders/Abs
Back Press, Seated DB Press, Lateral DB Raise, Pec-Dec Rear Delt Laterals, High Pulley Lateral Extensions
Swissball Crunches, Hanging Leg Raises, DB Side Bends, Plank 3x to failure
(Sat) Arms/Cardio
EZ-BB Curls, Hammer Curls, Push Downs, Reverse Push Downs, Wrist Curls, Reverse Wrist Curls
30min Cardio
(Sun) Recovery
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