Bodybuilding 5-Day a week Training Split

The Split

Workout	Muscle Groups	Total Sets
1	Shoulders	8
2	Back / Triceps	11 / 8
3	Quads / Hamstrings	8 / 8
4	Calves / Abs / Forearms	5 / 5 / 5
5	Chest / Biceps	8 / 6

Workout

Workout #1 - Shoulders
Exercise	Sets / Reps	Target
Side Dumbbell Raises	3 / 6-10	Medial (Side) Deltoid Head
Machine Barbell Press	3 / 6-10	Anterior (Front) Deltoid Head
Rear Dumbbell Raises	2 / 6-10	Posterior (Rear) Deltoid Head
Workout #2
Exercise	Sets / Reps	Target
Dumbbell Bent-Over Rows	4 / 6-10	Lat Development
Close-Grip Chin-Ups	4 / 6-10	Lower Lat Development
Narrow Grip T-Bar Rows	3 / 8-12	Outer Back Development
Narrow-Grip Bench Presses	3 / 8-12	Overall Mass
Incline or Decline Barbell Extensions	3 / 8-12	Triceps Inner Head
Bench Dips	2 / 8-12	Triceps Outer & Medial Heads
Workout #3 - Quads / Hamstrings
Exercise	Sets / Reps	Target
Front Squats	4 / 6-10	Outer Thigh Development
Hack Squats	4 / 6-12	Front Sweep of Thighs
Lying Leg Curls	4 / 6-10	Hamstrings / Inner Thigh Development
Straight - Legged Deadlifts	4 / 6-12
Workout #4 - Calves / Abs / Forearms
Exercise	Sets / Reps	Target
Machine Donkey Calf Raises	3 / 6-12	Gastrocnemius Muscles
Seated Calf Raises	2 / 6-12	Soleus Muscle
Reverse Crunches	3 / Failure, Preference	Lower Abs
Floor Crunches	2 / Failure, Preference	Upper Abs
Reverse Curls with a Barbell	3 / 6-12	Upper Forearms / Wrist Extensor Muscles
One-Arm Wrist Curls	2 / 6-12	Inner Forearms / Wrist Flexor Muscles
Workout #5 - Chest / Biceps
Exercise	Sets / Reps	Target
Incline Dumbbell Flies	3 / 6-12	Upper Chest
Flat Bench Press	3 / 6-12	Lower Chest
Cable Crossovers	2 / 6-12	Middle Chest
Narrow-Grip Preacher Curls	3 / 6-12	Outer Biceps
Dumbbell Concentration Curls	3 / 6-12	Biceps Peak