Shopping Cart
Home » Workout Routines » Muscle Size, Shape & Definition Workout
Scivation Whey Is On Sale: Just $56.99 For 10lbs Delicious Muscle Building Whey!
Workout Routines Database

MUSCLE SIZE, SHAPE & DEFINITION WORKOUT

Recommend Supplements For This Workout:

  1. Whey Protein (pre/post workout)
  2. Creatine (daily/post workout)
  3. Simple Carbs (post workout only)
  4. Multi-Vitamin (every morning)

Workout Summary:

Training Level: Advanced
Main Goal: Build Muscle
Days Per Week: 5
Workout Type: Split
Designed By: Troy A. Dolfi

Description of Workout:

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 on our forum.

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 (barbell shown in video) 1 Failure
Seated Dumbbell Side Laterals 1 Failure
Workout Notes:
None.
Tuesday - Legs
Quads (2 full rotations)
Exercise Sets Reps
Leg Presses 4 25
Leg Curls 1 30
Leg Extensions 1 30
Hamstrings
Exercise Sets Reps
Leg Curl Machine 3 Failure
Workout 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
Workout Notes:
None.
Friday - Arms and Calves
Biceps
Exercise Sets Reps
Standing Dumbbell Curls 2 10
Dumbbell Drag Curls (barbell video shown) 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
Workout Notes:
None.

SATURDAY - REST DAY

SUNDAY - START WORKOUT CYCLE AGAIN

VPX Stack!

BEST WORKOUT SUPPLEMENTS

MRI Black Powder

Black Powder is the first and only pre-training formula to employ the powerful Nos up-regulating whey "peptide fraction" Actinos2, delivered with MRI's "Instant Release" (IR) technology. Read More »

Scivation Xtend

Scientific blend of Energy Aminos consisting of the proven 2:1:1 ratio of BCAAs, Glutamine, Citrulline Malate, & Vitamin B6 that will give you the energy you need to maximize your training while enhancing recovery! Read More »

LATEST M&S MEMBER PHOTOS

ronyville's Photo
ronyville
PiTo's Photo
PiTo
PiTo's Photo
PiTo
Jemmy's Photo
Jemmy
nader's Photo
nader
Nicksix's Photo
Nicksix

View All Member Photo Uploads »

M&S FORUM TOP POSTERS

NamePostsRepProfile
1. Doug
22,343 7,658 Go »
2. Damien
7,610 2,569 Go »
3. BolanRox
6,396 1,979 Go »
4. TBtaylor52
5,693 1,890 Go »
5. 5kgLifter
5,424 3,955 Go »
6. Possum
5,066 2,276 Go »
7. muscletrainerdh
4,570 6,241 Go »
8. NicoSuave32
4,367 1,512 Go »
9. JulezCesarFYC
3,373 3,606 Go »
10. Graeme
3,357 2,012 Go »

View Muscle & Strength Forum »