5 day split: If an athlete, use in the off-season. Can be used by advanced bodybuilders. 5 on- 2 off Monday:EX 1-Flat Bench press 5x3-5 EX.2-1 arm DB row 3x8-12 (super-set) Face-pulls 3x8-12 EX.3-BB Shrugs 4x8-10 EX.4-DB Shoulder press 3x12Tuesday: EX 1-Deadlift 5x1-3 Ex.2-Power Cleans (from Hang) 6x2 Ex.3-Pull throughs 3x8-12 Wednesday: EX.1-Weighted Dips 4x6-8 Ex.2-Barbell Curls 4x6-8 Ex.3-Close grip bench press 4x8-10 Ex.4-Hammer Curls 4x8-10 Thrusday: EX.1-Box Squats 8x3 Ex.2-weighted jump squats 6x2 Ex.3-walking lunges 3x30 yards Friday: EX.1-DB Floor press 4x12-20 EX.2-Weighted Chin ups 5x5 Ex.3-Clean and press 4x5-8 Ex.4-Cable row 3x8-12 (Super-set) Bent-over lateral raise 3x8-12
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