4/5 Day Split Routine for the Gym
So if the main goal is improving Muscle mass/ toning you want to be training as much as you can with all the rest you need to allow your muscles to recover and grown. Every body shape is different so that means training specific areas to create a better balance.
For those of you PEAR SHAPED then try and work on your upper body more, particularly your shoulders and back to create a more hourglass figure so go for something like- Legs, Back and Chest, Legs and Glutes, Shoulders, Back and Chest.
For the hourglass or those of you who want to get a better, bigger bum and/ or your less curvy then try- Legs and glutes, Back and Chest, Legs, Shoulders, Legs and Glutes.
If you wish to train 5 days simply add another leg day or upper day, just be sure to do it after a rest day or after the opposite body part day.
PLEASE ENSURE YOU ARE DOING YOUR CORE TRAINING TOO
Legs
5 Sets 10,10,15,15,20 Inc Weight DROP LAST SET X 3
Leg Press
Hip Thrusts
3 sets 12
RDL
Superset With
Squats
BB on back
3 Sets 15,10,20 (Drop Last Set)
Curtsy BB on back
Superset With
Swing Lunges BB on Back
2 Sets 50 (Start heavy and drop as needed)
Hip Adductors
4 x 20
Back extension on ball but legs more bent so feel more in glutes
2 sets 50 20kg DB between legs, no rest
Deep 2 bench squats
Upper
3 X 10
Inclined Chest press
5 Sets 10,10,15,15,20 Inc Weight
1 Arm Row
3 Sets 15
Arnold press
Superset With
Neutral Grip Cable Row
3 Sets 15,10,20 (Drop Last Set)
Seated Lat Riases
Superset With
Standing Lat Raise
3 Sets 15,10,20 (Drop Last Set)
Inclined Bench Y/I/T Raise head facing down
Superset With
Press ups ( 1 second pause at bottom to make harder, quicker easier for
higher reps)
3 SETS 50 start heavy drop as needed
Bicep Curl pulley
Superset With
Tricep Pushdown pulley
Legs
5 Sets 12 Reps
BB Squats
1 Leg Leg Press
Hip Thrusts
3 Sets 15
leg Ext
Superset With
Sumo Cable Squat
3 Sets 15,10,20 (drop last set)
Cable Kickback
Superset with
Curtsy on smith
3 Sets 15,10,20 (drop last set)
RDL
Box/ Bench Side step over, Holding KB
3 Sets 30
Walking Lunges
Around the word lunges holding KB
UPPER
5 Sets 8-10
Inclined Chest Press
Assisted Pull ups / Eccentric Pull ups
3 Sets 15
Prone Raise (Cable crossover)
Superset with
Front Raise (inclined bench lying down, full range)
3 Sets 15
Military Press
Cable Leaning Lat Raise
5 Sets 10-12
Lat Pull Down
Straight arm Pushdown
2 Sets 12-15
Bicep Concentration
Superset With
Tricep Pushdown
2 Sets 50 Drop Set (Start heavy then drop when needed)
Tr Dips
Seated Lat Raise
BB Overhand curl to press
Back extension on ball