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Dec 28th 2012

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5 Day Muscle Mass Split

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RATING: 80 (FROM 1713 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

5 Day Muscle Mass Split

When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller.

Monday :

- This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics.

Tuesday :

- On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles.

Wednesday :

- Arms days are important on building size and strength through explosive moments and heavy weight.

Thursday :

- Rest day to prepare for weekend of heavy shoulders/back/chest/arms

Friday :

- It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look.

Saturday :

- Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina.

Sunday :

- Rest

This routine is split between 5 days and performed for 5 weeks, each week testing the limits to how much you are able to push yourself to reach new 1RM's. The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing less repetitions with each set.

You can also set this routine to either a Day of the Week type of routine or Numerical Day based.

Chest and Back 8 exercises, 46 mins

Barbell Bench Press	4x12,10,8,6 reps	rest: 60s
Barbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Pull Ups	4x12,10,8,6 reps	rest: 60s
Wide Grip Lat Pulldown	4x12,10,8,6 reps	rest: 60s
One Arm Dumbell Row	4x12,10,8,6 reps	rest: 60s
Barbell Deadlift	4x12,10,8,6 reps	rest: 60s

Legs and Abs 11 exercises, 1 hr 3 mins

Barbell Squat	4x12,10,8,6 reps	rest: 60s
Leg Press	4x12,10,8,6 reps	rest: 60s
Lying Leg Curls	4x12,10,8,6 reps	rest: 60s
Leg Extensions	4x12,10,8,6 reps	rest: 60s
Barbell Lunge	4x12,10,8,6 reps	rest: 60s
Standing Barbell Calf Raise	4x12,10,8,6 reps	rest: 60s
Seated Calf Raise	4x12,10,8,6 reps	rest: 60s
Crunches	4x30,30,30,30 reps	rest: 60s
Dumbbell Side Bend	4x20,20,20,20 reps	rest: 60s
Weighted Hanging Knee Raise	4x20,20,20,20 reps	rest: 60s
Weighted Decline Crunch	4x25,25,25,25 reps	rest: 60s

Arms 10 exercises, 58 mins

Barbell Curl	4x12,10,8,6 reps	rest: 60s
Alternate Dumbbell Preacher Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Bicep Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Zottman Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Concentration Curls	4x12,10,8,6 reps	rest: 60s
Barbell Triceps Extension	4x12,10,8,6 reps	rest: 60s
Barbell Close Grip Bench Press	4x12,10,8,6 reps	rest: 60s
Cable Triceps Pushdown	4x12,10,8,6 reps	rest: 60s
Barbell Seated Overhead Triceps Extension	4x12,10,8,6 reps	rest: 60s
Dumbbell Standing Triceps Extension	4x12,10,8,6 reps	rest: 60s

Rest 0 exercises, 0 min

Shoulders and Back 11 exercises, 1 hr 4 mins

Dumbbell Arnold Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12,10,8,6 reps	rest: 60s
Smith Machine Shrug	4x12,10,8,6 reps	rest: 60s
Dumbbell Lateral Raise	4x12,10,8,6 reps	rest: 60s
Dumbbell Shoulder Press	4x12,10,8,6 reps	rest: 60s
Behind The Head Military Press	4x12,10,8,6 reps	rest: 60s
Barbell Deadlift	4x12,10,8,6 reps	rest: 60s
Wide Grip Lat Pulldown	4x12,10,8,6 reps	rest: 60s
T Bar Row	4x12,10,8,6 reps	rest: 60s
One Arm Dumbell Row	4x12,10,8,6 reps	rest: 60s
Weighted Pull Ups	4x12,10,8,6 reps	rest: 60s

Chest and Legs 9 exercises, 1 hr 6 mins

Barbell Bench Press	4x10,8,6,4 reps	rest: 60s
Chest Dip	4x10,20,30,40 reps	rest: 60s
Leg Press	4x12,10,8,6 reps	rest: 60s
Barbell Squat	4x12,10,8,6 reps	rest: 60s
Leg Extensions	4x12,10,8,6 reps	rest: 60s
Lying Leg Curls	4x12,10,8,6 reps	rest: 60s
Push Up	4x20 reps	rest: 60s
Close Hand Pushup	4x20 reps	rest: 60s
Bench Pushups	4x20 reps	rest: 60s