Bodybuilding 5 Day Split

The Split

Workout	Muscle Groups	Total Sets
1	Leg Day	12
2	Chest	12
3	Back, Shoulders	8, 8
4	Biceps, Triceps, Forearms	6, 6, 6
5	Calves	8

Workout

Workout #1 - Legs
Exercise	Sets / Reps	Target
Squats	4 / 6-12	Lower Thigh Development
Hack Squats	4 / 6-12	Outer Thigh Development
Lunges	4 / 6-12	Inner Thigh Development / Hamstrings
Workout #2 - Chest
Exercise	Sets / Reps	Target
Flat Dumbbell Flies	3 / 6-12	Middle Chest
Flat Bench Press	3 / 6-12	Overall Mass / Strength
Incline Dumbbell Press	3 / 6-12	Upper Chest
Cable Crossovers	3 / 6-12	Lower Chest
Workout #3 - Back, Shoulders
Exercise	Sets / Reps	Target
Barbell Bent-Over Rows	4 / 6-10	Upper Back and Lat Thickness
Seated Cable Rows	4 / 8-12	Lat Development
Front Dumbbell Raises	4 / 8-12	Anterior (Front) Deltoid Head
Rear Barbell Raises	4 / 8-12	Posterior (Rear) Deltoid Head
Workout #4 - Biceps, Triceps, Forearms
Exercise	Sets / Reps	Target
Preacher Curls	3 / 8-12	Biceps Length and Lower Thickness
Incline Dumbell Curls	3 / 8-12	Inner Biceps
Standing Barbell Extensions	3 / 8-12	Triceps Inner Head
Close-Grip Bench Press	3 / 8-12	Triceps Medial Head
Reverse Curls with a Barbell	3 / 8-12	Upper Forearms / Wrist Extensor Muscles
Barbell Wrist Curls	3 / 8-12	Inner Forearms / Wrist Flexor Muscles
Workout #5 - Calves
Exercise	Sets / Reps	Target
Standing Calf Raises	4 / 8-12	Gastrocnemius Muscles
Hack-Machine Calf Raises	4 / 8-12	Soleus Muscle