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Home » Workout Routines » Muscle Size, Shape & Definition Workout |
MUSCLE SIZE, SHAPE & DEFINITION WORKOUT
Recommend Supplements For This Workout:
- Whey Protein (pre/post workout)
- Creatine (daily/post workout)
- Simple Carbs (post workout only)
- 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
BEST WORKOUT SUPPLEMENTS
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