5 Day Gym Routine
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. This 6 Day split works on creating that hourglass figure, aiming to build glutes and shoulders!
PLEASE ENSURE YOU ARE DOING YOUR CORE TRAINING TOO
Legs- Pull
5 Sets 6-8
Wide Leg Deadlift
Smith Lunges (each leg)
4 Sets 15
Narrow Squats (1 second pause at bottom)
Superset With
Curtsy Lunges
3 sets 12
Leg Extension (Squeeze at top)
Superset With
Hamstring Curl
Burnouts 3 Rounds 25 on each (Start Heavy and drop as needed)
Cable RDL
Good mornings BB
Swing Lunges (each leg) BB
3 Sets 30
Calf Raises (10 straight, 10 in, 10 out)
Upper- Chest & Tri
5 Sets 6-8
Seated Lat Raises
Shoulder Press
4 Sets 15
Declined Chest Press
Superset With
Inclined Chest Fly/ Cable Fly Inclined height
3 sets 12
Tricep Pushdown
Superset With
1 Arm Cable Inclined Press (cable lower than elbow, pushing angled up)
5 sets 10-12
Arnold Press
Burnouts 3 Rounds 25 on each (Start Heavy and drop as needed)
Tricep Press Up
Seated Lat Raises
Standing Partial Lat Raises
Lower- Push
5 Sets 6-8
BB Squats
Leg Press
4 Sets 15
Lunges BB
Superset With
Sumo Squat
3 sets 12
Adductor
Superset With
Abductor
Burnouts 3 Rounds 25 on each (Start Heavy and drop as needed)
Cable Squats
Cable Pull Through
Weighted Ball Jump Squats
UPPER - Back & Bi
5 Sets 6-8
Deadlifts
1 Arm Row
4 Sets 15
Cable Prone Fly (squeeze)
Superset With
Reverse Grip Wide Lat Pull down (squeeze at bottom)
3 sets 12
Bicep Curl Pulley (count to 3 way down)
Superset With
1 Arm Cable Inclined Press (cable lower than elbow, pushing angled up)
3 sets 12
Underhand cross body Front Raises
Superset With
Straight Arm Push down
5 Sets 8-10
Back Extension
Burnouts 3 Rounds 25 on each (Start Heavy and drop as needed)
Narrow grip inclined row BB/TRX
NG Lat Pull down
Y/I Raises
Lower- Glutes
4 Sets 20
1 Leg Leg press (10 straight, 10 side)
Superset With
Cable RDL
5 Sets 15
Hip Thrusts
RDL (do not go low enough to take it into the hams)
3 sets 12
Cable Kickbacks/ Donkey
Superset With
Plie Pulse Squat (hold KB upside down, Pulse for 2, as deep as possible…ham touching calf)
3 sets 15
Reverse Hyperextension
Superset With
Cable Crossover (pulse do not waste energy)
Burnouts 3 Rounds 25 on each (Start Heavy and drop as needed)
1 Leg Deadlift (each leg)
Cable Pull Through
KB Swing