Muscle Size, Shape & Definition Workout

Type: Split
Level: Advanced
Days per week: 5 days
Sex: Male & Female

This workout routine is a 5-day split workout - Two Days On, 1 Day Off, Two Days On, 1 Day Off. The workout is aimed at muscle size, definition and tone. This workout was designed for advanced lifters.

Day 1

Chest and Shoulders

Dumbbell bench press

Sets: 4 Reps: 20

Incline dumbbell flyes

Sets: 3 Reps: Failure

Dumbbell shoulder press

Sets: 1 Reps: 25

Barbell shoulder press

Sets: 1 Reps: Failure

Seated side lateral raise

Sets: 1 Reps: Failure

Day 2

Description is empty

Barbell squat

Sets: 4 Reps: 25

Leg press

Sets: 1 Reps: 30

Leg extensions

Sets: 1 Reps: 30

Lying leg curls

Sets: 3 Reps: Failure

Day 3 - rest day

Description is empty

No exercises

Day 4

Back, Rear Shoulders, Traps

Pullups

Sets: 3 Reps: 12

Barbell deadlift

Sets: 3 Reps: 10

One-arm dumbbell row

Sets: 3 Reps: 10

Wide-grip lat pulldown

Sets: 3 Reps: 10

Cable seated lateral raise

Sets: 2 Reps: 25

Barbell shrug

Sets: 3 Reps: 12

Dumbbell shrug

Sets: 3 Reps: 12

Upright barbell row

Sets: 3 Reps: 12

Day 5

Arms and Calves

Dumbbell bicep curl

Sets: 2 Reps: 10

Barbell curl

Sets: 1 Reps: 20

Triceps pushdown

Sets: 1 Reps: 25

Weighted bench dip

Sets: 1 Reps: Failure

Seated calf raise

Sets: 3 Reps: 15

Donkey calf raises

Sets: 3 Reps: 15

Day 6 - rest day

Description is empty

No exercises

Day 7 -rest day

Description is empty

No exercises