Muscle Size, Shape & Definition Workout

[01dragonslayer]

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

WORKOUT SUMMARY​

• Main Goal
  Build Muscle
• Workout Type
  Split
• Training Level
  Advanced
• Program Duration10 weeks
• Days Per Week
  5
• Time Per Workout30-45 minutes
• Equipment Required
  Barbell, Cables, Dumbbells, Machines
• Target GenderMale & Female

Workout Description​

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. If you have any questions about this workout ask in the comments section below!

Monday - Chest and Shoulders
Chest
Exercise	Sets	Reps
Decline Smith Presses	2	12
Flat Dumbbell Presses	4	20
Incline Dumbbell Flyes	3	Failure
Shoulders
Exercise	Sets	Reps
Seated Dumbbell Presses	1	25
Reverse EZ Bar Presses	1	Failure
Seated Dumbbell Side Laterals	1	Failure
Notes
None.

Tuesday - Legs
Quads
Exercise	Sets	Reps
Leg Presses	4	25
Leg Curls	1	30
Leg Extensions	1	30
Hamstrings
Exercise	Sets	Reps
Leg Curl Machine	3	Failure
Notes
None.

WEDNESDAY - REST DAY

Thursday - Back, Rear Shoulders, Traps
Back
Exercise	Sets	Reps
Pull-ups	3	12
Dead Lifts	3	10
Dumbbell Rows	3	10
Lat Pulldown	3	10
Rear Delts
Exercise	Sets	Reps
Bent Over Rear Delt Cable Fly	2	25
Traps
Exercise	Sets	Reps
Barbell Shrugs	3	12
Seated Dumbbell Shrugs	3	12
Upright Rows	3	12
Notes
None.

Friday - Arms and Calves
Arms
Exercise	Sets	Reps
Standing Dumbbell Curls	2	10
Dumbbell Drag Curls	1	20
Incline Hammer Curls	1	15
Triceps
Exercise	Sets	Reps
Close-Grip Benches	1	25
Tricep Press Downs	1	25
Double Arm Kickbacks	1	25
Bench Dips	1	Failure
Calves
Exercise	Sets	Reps
Seated Calf Raises	3	15
Donkey Calf Raises	3	15
Notes
None.

SATURDAY - REST DAY
SUNDAY - START WORKOUT CYCLE AGAIN