Build Muscle With This 5 Day Split

5 Day Muscle Building Split

Monday

Chest 

Incline barbell bench press

Decline barbell bench press

Neutral grip dumbbell bench press

Dumbbell/Cable flyes

Super-set

Dips 

Push ups

Tuesday

Back

Overhand Grip Barbell rows

V Bar Cable rows

Dumbbell rows

Wide grip lat pull downs

Super-set

Behind the neck pull down

Pull ups/Chin ups

Wednesday

Legs

Squats/Leg press

Leg extension

Hamstring curls

Back lunges

Super-set

Jumping jacks

Calve raises

Thursday

Shoulders

Military press

Lateral raises

Front raises

Arnold press

Super-set

Face pull

Shrugs

Friday

Triceps

Close grip bench press

Skull crusher

Dumbbell kickbacks

Tri-set

Overhand cable pull downs

Overhead cable extension

Seated Dips

Biceps

Inclined bench biceps curls

Preacher curls

Hammer curls

Barbell 21's curls 

REPs  And SETs

Reps ranging from 8 to 12

4 Sets maximum  3 Sets minimum 

Super-set

10 Reps for each exercise

3 Sets maximum  2 Sets minimum 

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