5-Day Split Full Body Master Blaster

by Tanner
(Somersworth, NH, US)

This workout is designed to bring maximum results to both strength and muscle. Working every single part of every muscle over a 5 day period with a push/pull system leaving you and your joints feeling good.


Monday- Chest, Biceps, Triceps
flat bench- 2 sets 8 reps
barbell curl- 2 sets 10 reps
incline bench press- 2 sets 8 reps
Tricep dumbell extension- 2 sets 10 reps
incline dumbbell curl- 2 sets 10 reps
triceps cable press down - 2 sets 10 reps
Core workout- Sit-ups, leg lifts etc.

Tuesday- Back, shoulders
Dead-lift - 3 sets 8 reps
bent over BB rows- 3 sets 8 reps
Seated shoulder press- 2 sets 10 reps
Lateral Raises- 2 sets 10 reps

Wednesday- Thighs, Hamstring, Calves
Squats- 3 sets 10 reps
Leg Curls- 3 sets 10 reps
Calf Raises- 3 sets 25 reps
Core workout

Friday- Chest, Biceps, Triceps
DB Bench press- 2 sets 10 reps
DB curl-2 sets 10 reps
DB Fly's-2 sets 10 reps
BB Triceps Press-2 sets 10 reps
Concentration curl-2 sets 10 reps
Triceps Dips- 2 sets 15 reps

Saturday- Back, Shoulders
Dead-lift- 3 sets 8 reps
DB shoulder press- 2 sets 10 reps
Bent over BB rows- 3 sets 8 reps
Military Press- 2 sets 10 reps
Core workout

Recommend doing 10 minutes of cardio on every day minus the legs day. the days the workouts are on don't have to be followed you can do Monday's on Tuesday and Tuesday's on Thursday, just follow the order you do them in.