My 5-Day Split Routine

Day 1: Chest

1. Barbell bench press-medium grip

• 3 sets, 

• 12 reps

2. Incline Dumbbell press

• 3 sets, 

• 12 reps

3. Decline dumbbell bench press

• 3 sets,

•  12 reps

4. Dumbbell flyes

• 3 sets, 

• 12 reps

6. Russian twist

• 3 sets, 

• 12 reps

Day 2: Back

1.Barbell deadlift

• 3 sets, 

• 12 reps

2. Weighted pull ups

• 3 sets, 

• 12 reps

3. Reverse Grip bent over row

• 3 sets, 

• 12 reps

4. One arm Dumbbell row

• 3 sets, 

• 12 reps

Day 3: Off

Day 4: Shoulders

1.Dumbbell shoulder press

• 3 sets, 

• 12 reps

2. Arnold Dumbbell press

• 3 sets, 

• 12 reps

3. Side lateral raise

• 3 sets, 

• 12 reps

4. Front Dumbbell raise

• 3 sets, 

• 12 reps

5. Flat bench lying leg raise

• 3 sets,

•  12 reps

Day 5: Legs

1.Barbell squat

• 3 sets,

•  12 reps

2. Leg press

• 3 sets, 

• 12 reps

3. Barbell lunge

• 3 sets, 

• 12 reps

4. Leg extensions

• 3 sets, 

• 12 reps

Day 6: Arms

1.Close grip barbell bench press

• 3 sets, 

• 12 reps

2. Triceps pushdown-v bar attachment:

• 3 sets, 

• 12 reps

3. V Bar pull down

• 3 sets, 

• 12 reps

4. Barbell curl

• 3 sets, 

• 12 reps

5. Dumbbell alternate bicep curl

• 3 sets,

•  12 reps

3 sets, 12 reps

6. Weighted crunches

• 3 sets, 

• 12 reps

Day 7: Off