The Best 5 Days Workout Routine For Men

We all know how difficult it can be to add peculiar muscle mass to your frames, no matter how much we tease our diets and step up our passion in the gym. So let us take a look at a 5 day workout routine for men to get those drool worthy abs, things to consider before starting new training routine.

Benefits Of Following The 5 Day Workout Routine

Expanded Volume

The concept behind a 5-day split is that you give each of the 5 days to a particular muscle group.

More Time to Recover

With a 5 day workout routine for men, you get to work with the entire muscle group and then it has an entire weekend to recover before the upcoming session.

More Variation

With a 5 day split you’re performing around 10 – 8 different exercises, you get to try unusual exercises which you may not have performed earlier. This will help to keep things fresh and will make training far more exciting.

So here is the workout schedule for men. Guys, go for it!

You can read and also watch the detailed process of each exercise given in this list in any popular body building website.

DAY 1: CHEST

workout routine

Here is the first day of 5 day workout plan.

Incline dumbbell press: 5 sets of 8 – 14 reps

Flat bench barbell press: 5 sets of 12 – 14 reps

Incline dumbbell flyes: 5 sets of 14 reps

Decline hammer strength machine: 3 sets of 14 reps

Cable crossovers: 4 sets of 15 reps

Pushups: 4 sets of 15 – 20 reps

Peck deck: 4 sets of 15 reps

 

DAY 2: SHOULDERS

workout routine

Second day of 5 day work out plan.

Standing military barbell press: 5 sets of 8 – 14 reps

Rear delt flyes: 5 sets of 14 – 15 reps

EZ bar upright rows: 5 sets of 14 – 14 reps

Dumbbell front raises: 5 sets of 8 – 14 reps per arm

Dumbbell shrugs: 3 sets of 15 reps

Dumbbell lateral raises: 5 sets of 14 – 15 reps

Seated dumbbell shoulder press: 5 sets of 14 – 14 reps

 

DAY 3: LEGS

workout routine

Third day of work out schedule for men.

Barbell squats: 5 sets of 8 – 14 reps

Hack squat machine: 5 sets of 14 reps

Hamstring curls: 3 sets of 15 reps

Standing calf raises: 3 sets of 20 reps

Leg press machine: 5 sets of 14 – 14 reps

Leg extensions: 3 sets of 15 reps

 

DAY 4: BACK

workout routine

Fourth day of workout schedule for men.

Hyperextensions: 3 sets of 15 reps

Reverse grip pull downs: 3 sets of 15 reps

Barbell bent over rows: 5 sets of 8 – 14 reps

Close grip lat pull down machine: 5 sets of 14 reps

T-bar rows: 5 sets of 8 – 14 reps

Dumbbell rows: 3 sets of 14 reps per arm

Wide grip pull ups: 5 sets of 14 reps

 

DAY 5: ARMS

workout routine

Last but not the least, fifth day of 5 day workout routine for men.

EZ bar curls: 5 sets of 14 – 15 reps

Triceps rope pushdowns: 5 sets of 15 – 20 reps

Preacher curl machine: 3 sets of 14 – 14 reps

Close grip smith machine bench press: 3 sets of 15 reps

Triceps overhead extensions: 5 sets of 15 reps

Skull crushers: 3 sets of 14 – 15 reps

Seated double arm dumbbell curls: 5 sets of 14 reps

Standing hammer curls: 5 sets of 14 – 14 reps

 

You can read and also watch the detailed process of each exercise in any popular body building website.

 

So all men out there, the list might look a tad difficult but come on, hang in there and see all that flab melting away. I am sure this 5 day workout routine will definitely help you guys to get that heads turning body!

 

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  1. Myrtis Bohler 18th July 2016

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