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Muscle Size, Shape & Definition Workout

Workout Summary:

Training Level: Advanced
Main Goal: Build Muscle
Days Per Week: 5
Workout Type: Split
Submitted By: tadolfi

Get advice on this workout - MuscleandStrength Forum

Description of Workout:

This workout routine is a 6-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 on our forum.

  Monday: Chest/Shoulders

Workout Schedule:

Chest
- Decline Smith Presses: 2 Sets x 12 Reps
- Flat Dumbbell Presses: 4 Sets x 20 Reps
- Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
- Seated Dumbbell Presses: 1 Set x 25 Reps
- Reverse EZ Bar Presses: 1 Set To Failure
- Seated Dumbbell Side Laterals: 1 set To Failure

Notes:

none

  Tuesday: Quads/Hams

Workout Schedule:

Quads (2 Full Rotations)
- Leg Presses: 4 Sets x 25 Reps
- Leg Curls: 1 Set x 30 Reps
- Leg Extensions: 1 Set x 30 Reps

Hams
- Leg Curl Machine: 3 Sets To Failure

Notes:

none

  Wednesday: Day off

Workout Schedule:

Day off

Notes:

Day off

  Thursday: Back/Rear Shoulders/Traps

Workout Schedule:

Back
- Pull-ups: 3 Sets x 12 Reps
- Dead Lifts: 3 Sets x 10 Reps
- Dumbbell Rows: 3 Sets x 10 Reps
- Lat Pulldown: 3 Sets x 10 Reps

Rear Delts
- Rear Delt Bent Over Cables or Seated Rear Fly 2 Sets x 25 Reps

Traps
- Barbell Shrugs: 3 Sets x 12 Reps
- Seated Dumbbell Shrugs: 3 Sets x 12 Reps
- Upright Rows: 3 Sets x 12 Reps

Notes:

none

  Friday: Arms/Calves

Workout Schedule:

Biceps
- Standing Dumbbell Curls: 2 Sets x 10 Reps
- Dumbbell Drag Curls: 1 Set x 20 Reps
- Incline Hammer Curls: 1 Set x 15 Reps

Triceps
- Close-Grip Benches: 1 Set x 25 Reps
- Tricep Press Downs: 1 Set x 25 Reps
- Double Arm Kickbacks: 1 Set x 25 Reps
- Bench Dips: 1 Set To Failure

Calves
- Seated Calf Raises: 3 Sets x 15 Reps
- Donkey Calf Raises: 3 Sets x 15 Reps

Notes:

none

  Saturday: Rest Day

Workout Schedule:

Rest Day

Notes:

Rest day

  Sunday: Repeat Workout Cycle

Workout Schedule:

Repeat Mondays Workout (start cycle again)

Notes:

Repeat

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