5 DAY SPLIT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

ice3313 on December 08, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Body Parts:

Chest, Abs, Back, Thighs, Calves, Shoulders, Triceps, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	40 lbs.	10	60
	45 lbs.	10	60
	50 lbs.	10	60
Decline Barbell Press	40 lbs.	10	60
	45 lbs.	10	60
	50 lbs.	10	60
Flat Bench Dumbbell Flyes	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Incline Dumbbell Press	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Pushups	-	15	60
	-	15	60
	-	15	60
Abs
Cable Crunches	50 lbs.	25	30
	50 lbs.	25	30
	50 lbs.	25	30
Machine Crunches	50 lbs.	20	30
	50 lbs.	20	30
	50 lbs.	20	30
Machine Side Twists	25 lbs.	20	30
	25 lbs.	20	30
	25 lbs.	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0.000 miles	0	-
Cool Down	0.000 miles	0	-
Outdoor Running	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Cable Chop (Woodchopper)	30 lbs.	10	60
	35 lbs.	10	60
	40 lbs.	10	60
Lat Pulldown with Neutral Grip	50 lbs.	10	60
	55 lbs.	10	60
	60 lbs.	10	60
One-Arm Dumbbell Bent-Over Rows	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Seated Cable Extensions	55 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Seated Cable Extensions: One-Arm	25 lbs.	10	60
	30 lbs.	10	60
	35 lbs.	10	60
Abs
Cable Crunches	50 lbs.	25	30
	50 lbs.	25	30
	50 lbs.	25	30
Dumbbell Side Bends	20 lbs.	20	30
	20 lbs.	20	30
	20 lbs.	20	30
Flutter Kicks	-	15	30
	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0.000 miles	0	-
Cool Down	0.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-

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