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Muscle Size, Shape & Definition Workout

Average: 4 (89 votes)
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This advanced workout routine is a 5-day split - Two Days On, 1 Day Off, Two Days On, 1 Day Off. It is aimed at muscle size, definition and tone.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Advanced
Days Per Week:
5
Equipment Required:
Barbell, Cables, Dumbbells, Machines
Target Gender:
Male & Female
Author:

Workout Description

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
Notes
None.
Tuesday - Legs
Quads
Exercise Sets Reps
Leg Presses 4 25
Leg Curls 1 30
Leg Extensions 1 30
Hamstrings
Exercise Sets Reps
Leg Curl Machine 3 Failure
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
Notes
None.
Friday - Arms and Calves
Arms
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
Notes
None.

SATURDAY - REST DAY

SUNDAY - START WORKOUT CYCLE AGAIN

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    Troy has proven to everyone over 40 that you can transform your body naturally through consistent training, and solid nutrition to back it up.
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Comments (166)

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dan fosco
Posted Sat, 05/29/2010 - 00:09

im going to start this workout next week, i want to get bigger and stay lean so how can i throw in cardio and abs. like should i do cardio on non training days, before i workout, or after i workout?

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Steve
Posted Mon, 05/31/2010 - 09:49

It is better to do cardio after you train with weights, if you perform it on training days. You can really do cardio any way that is convenient, on weight training days, or on days off.

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Mark
Posted Wed, 02/22/2012 - 22:16

What do you mean, two full rotations

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Ryan
Posted Thu, 01/20/2011 - 11:23

Do abs and cardio after you work out! this is because fat is stored energy. So once you have workoutyou have used all your energy and to build abs you gotta rid of fat! he only other place your body will take the energy from.

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Blake
Posted Wed, 09/07/2011 - 16:59

Unless you want to deal with knee problems the rest of your life then don't do the leg portion of the workout. Leg extensions and seated calf raises will wreak absolute havoc on your knees. And if you don't believe me go do these exercises for a year and see how your knees begin to feel. Stick with squat, leg press, backwards lunges, lunges, front squat, and physio ball leg curls. None of these exercises will give you problems if performed properly and are much more natural movements.

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Ryan
Posted Mon, 01/09/2012 - 15:08

Squats are equally bad, if not worse, for your knees than leg extensions, not to mention the stress it places on your back. Pretty much any heavy weight will place unwanted pressure on your knees and back, it's a matter of proper form ( like you said ) and knowing when to stop. Just think, when you run you place 3x your body weight in force on your entire leg. But,

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brian
Posted Fri, 03/01/2013 - 22:04

Umm leg curl and leg ext are machine exercises that focus specifically on certain muscle groups. in fact to cause injury you have to actually try! b/c it's set of 30 (the only thing im against) it would mean light weight so the knee wouldnt be an issue. Squats on the other hand stand a much better chance of causing knee injury, lunges as well, also if the person has any muscle groups that are weaker than other they stand a MUCH higher chance of injury. so "none of these excersises will gove you problems" could not be further from the truth.. the machines are safer. Not ideal for more well rounded leg muscle groups

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brian
Posted Fri, 03/01/2013 - 22:04

Umm leg curl and leg ext are machine exercises that focus specifically on certain muscle groups. in fact to cause injury you have to actually try! b/c it's set of 30 (the only thing im against) it would mean light weight so the knee wouldnt be an issue. Squats on the other hand stand a much better chance of causing knee injury, lunges as well, also if the person has any muscle groups that are weaker than other they stand a MUCH higher chance of injury. so "none of these excersises will gove you problems" could not be further from the truth.. the machines are safer. Not ideal for more well rounded leg muscle groups

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Poppe
Posted Wed, 06/02/2010 - 12:41

Hey - I'm going to start this program this week. I'm a ripped 6'2" 170 (skinny build) Thai fighter. I don't want to do deadlifts because I hurt my back about 7 years ago doing them so I have avoided them since I returned. What do you recommand I replace it with?

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Steve's picture
Steve
Posted Wed, 06/02/2010 - 17:05

Barbell rows are your best choice.

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matt
Posted Thu, 06/03/2010 - 06:04

when it says perform rep count - to failure. What weight are you recommending we use, to rep till failure. Also what are reverse easy bar presses. the video that was linked from it displayed a seated barbell row.

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Steve
Posted Thu, 06/03/2010 - 09:37

Use as much weight as you can for the stated rep range. You want to fail withing the presented rep range.

Reverse easy bar presses use an EZ curl bar instead of a barbell. You perform the same motion as in the video, but using an EZ curl bar.

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matt
Posted Fri, 06/04/2010 - 06:58

Im still a little confused, lets take chest for example. Decline smith press 2 set, 12 rep. So id be using weight were id be able to lift a max 12reps. flat dumbell press 4 sets 20 reps, so i use weight where i can lift a max of 20reps for each set. then incline dumbbell fly 3 sets to failure, i would use a weight where i would be failing at a number less than 12 and 20?

Also what grips should be used on the ez bar shoulder press exercise, inner or outter.

How many weeks/months would you recommend i do this workout for, i will be coming directly off 3months of p90x.

Thanks alot for your the help and advice

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Steve
Posted Fri, 06/04/2010 - 16:45

Hi Matt,

Yes, you are correct. You want to lift a weight on Decline Smith where the 12th rep was very tough. You might only hit 10 reps...that's ok. Try for 11 or 12 the next time. Then add weight.

For the press with the EZ bar, I believe a grip with your palms facing towards one another will feel more comfortable.

I would use this workout for 8 to 12 weeks or longer is you are making great progress.

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matt
Posted Sat, 06/05/2010 - 03:32

Yes, the decline smith sets make sense to be, its the incline dumbbell fly set to failure that doesnt, I should use a weight where I am failing at a number higher or lower than the previous 2 exercise sets ( 12, 20 respectively).

How long of rests would you recommend during this training program,

thank you

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Steve
Posted Sat, 06/05/2010 - 14:14

I see what you're saying. I;m not sure what target number Troy wants you to shoot for with failure. I suggest contacting him via the forum:

http://www.muscleandstrength.com/authors/troy-a-dolfi.html

as far as rest, I recommend 2 minutes between sets, or longer for very taxing heavy work.

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bill
Posted Mon, 09/27/2010 - 16:58

Bump this question. What percent of your 1rm should you use here. I can do 10 pds way more times than 100 pds.

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Steve
Posted Mon, 09/27/2010 - 17:23

Hi Bill,

As much weight as possible. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

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rej
Posted Fri, 06/03/2011 - 10:40

You recommend rests of 2 min. between sets for this program, right! Abs on wht days?

Does reps to failure mean that I use a weight that follows the reps of the previous exercises within that muscle group. Ex.: Chest first set 12 reps, second set 20 reps therefore the third failure rep is between these two and for Shoulders (other ex) when only one exercise at 25 reps the other two exercise should be between the 22-25 range( these are failure reps). Is this how it works

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Rikesh
Posted Thu, 06/24/2010 - 15:09

Hi i was wondering, wot workout I shud use if I have bigger shoulder n smaller chest. I want to lose fat on my stomach n build n define everywhere else. Esp on my chest. would this workout help?

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Steve
Posted Mon, 06/28/2010 - 19:09

Hi Rikesh,

It is very difficult to build muscle while losing fat. I would recommend picking which goal is most important and focusing on that first. Often times, if you haven't mastered the art of muscle building, you risk losing muscle while trying to cut fat. This can result in you becoming skinnier, but also remaining flabby. What is your current height and weight?

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Israel
Posted Mon, 06/28/2010 - 03:32

Will to much cardio effect muscle growth

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Steve
Posted Mon, 06/28/2010 - 11:26

Not as long as you are eating enough to grow or gain weight.

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vince
Posted Tue, 07/20/2010 - 10:00

Im 5'9 140 pounds and im trying to figure out how often i should work out i feel like i never get sore when i do workout,also im not to crazy about the lower body workouts because i dont have alot of machines to do some of the exercises i need some help with my routine i was gonna give this one a try but cant do some things because lack of equipment any help would be highly appreciated thanks.

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Steve
Posted Wed, 07/21/2010 - 10:33

Hi Vince,

I recommend trying to push yourself on every set of every workout. Try to perform more reps than you did the last time in the gym, and when you can add weight. If you are doing this, I wouldn't worry about muscle soreness.

Regarding exercises, which can't you perform at your gym?

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mike
Posted Fri, 07/30/2010 - 15:15

hi, I'm thinking of giving this routine a try next week but i have a couple of cuestions about it...

1) i'm used to doing flat chest as my firs chest excersize, for being more of general chest excersize and then do specific excersizes, do you tthink i should follow the order as is shown here (decline first and then flat) or as i usually do...

2) where do yo guys recommend i should throw forearms...biceps day? and abs and cardio?

well...thanks guys

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Steve
Posted Sat, 07/31/2010 - 10:25

Hi Mike,

You could swap the order and do flat first. For forearms I would perform them after biceps. For abs, you can perform them after lifting on any of the training days. Cardio can be perform on off days, first thing in the morning on training days, or after lifting.

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Vuk
Posted Sun, 08/01/2010 - 05:44

Hi, I was googling, all day, untill i found this workout program, and I think it's ideal for me, but I have a couple of Q`s, regarding to cardio workout and nutrition.
First of all im 195cm (6`5 feet), 106 Kg (233.2 lbs).Lot of my weight is fat, and im not satisfied with my current musculature, when I started with gym I had 98 Kg (215 lbs) fat and flabby.In the gym i gained about 7-8Kg of muscle mass, but i didn't loose much fat, as i was suplementing surplus of calories.
So i was wondering with this program, how to combine it with cardio: pre-workout post-workout, rest days, in the morning or afternoon? should I do sprints (high intensity training style), combine it with pushups, squats etc?

And I would like to hear your opinion on my nutrtition plan:
Low carb and fat diet, with 2500-3000 kcal daily, minimum of 120 protein, with lots of fiber.I will be suplementing my protein needs with help of whey isolate. (Dymantize ISO 100)
My goal as u can figure out from my kcal intake is to maintaine current weight and convert that fat weight into musscle as much as possible.

PS. Sorry for the bad English :(

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Steve
Posted Tue, 08/03/2010 - 11:34

Hi Vuk,

Regarding muscle retention, here is an article that will help:

http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...

I wouldn't add in any pushups, etc. A good diet and hard training will best help you to reach your goals. You can then add in 3 to 5 days of cardio per week, either first thing in the morning, on off days or post-workout.

Let me know if you have questions.

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Taswoor
Posted Fri, 08/06/2010 - 05:19

can u gv me the link of Reverse EZ Bar Presses i m unable to find it plz....

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raymon
Posted Fri, 08/13/2010 - 01:12

hello okay i am startig the gym again and i needsome help on a workout routine and i also need help on how togain weight i aim 5.6 and weight 140 what can i do to get big and strong but not loose it if i stop working out for a week

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Steve
Posted Fri, 08/13/2010 - 14:09

Hi Raymon,

To maximize muscle when lifting, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

For diet, here are a couple of articles that will help:

https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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afm69
Posted Fri, 08/13/2010 - 14:46

How many weeks should this 5 day split be used and what do you recommend after that is completed? Thanks

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Steve's picture
Steve
Posted Mon, 08/16/2010 - 11:59

Hi AFM,

You could use this for 8 to 12 weeks or longer, depending on your goals. After it is completed...that will depend on if you are trying to build muscle. What are your primary goals?

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jack
Posted Mon, 08/16/2010 - 22:44

ok im thinking about starting this routine next week.im 6'2 180.athletic build.not ribbed not very big.i am looking for a routine that will increase my muscle size while also creating the "chizzled sculpture" look.i want to be bigger but also very defined.is this the right toutine for me?.if so what should i do as for as eating and supplements.

thanx alot.

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Steve
Posted Tue, 08/17/2010 - 12:40

Hi Jack,

This workout can help you reach your goals. Here are some articles I recommend on eating:

https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

For supplements, I would start with protein powder, a quality multivitamin, and a fish oil supplement like Scivation Essential FA for general health. Whey protein is great first thing in the morning and post-workout. Casein protein is great in between meals and right before bed.

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jack
Posted Tue, 08/17/2010 - 22:24

thanks alot steve.just what i needed to know

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jack
Posted Wed, 08/18/2010 - 02:07

sory its me again one more question.is throwing in cardio going to take away from my muscle building?.when should i do my cardio?

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Steve
Posted Wed, 08/18/2010 - 18:09

Hi Jack,

Cardio won't prevent muscle building if you are eating properly, and enough to gain some weight. I recommend cardio first thing in the morning, on off days, or post-workout.

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yasel gomez
Posted Fri, 07/08/2011 - 17:37

how are you steve, i am 5,8 176 pounds. i am not ripped but i sure have some abs showing. i really want to get ripped but at the same time i dont want to lose muscle i want to gain more muscle. i would like to know if this is a good work out to reach my goals. thank you

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Taswoor
Posted Wed, 08/18/2010 - 04:23

HAY Steve !!!!

i m a muslim and need a workout which fits my schedule during RAMDAAN ..bcz we should nt eat anything or drink..during day time (4am morning to 7pm evening...plz help me what workout ill be better for me during this month...

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Steve
Posted Thu, 08/19/2010 - 09:33

Hi Taswoor,

Most any muscle building workout on Muscle & Strength will serve you well. I recommend working out later in the day, so that when you are done it is close to the time when you can eat. It's not so much the workout, but the diet that will impact muscle gains and strength during this time. Eat when you can, and get plenty of protein and milk if possible.

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jack
Posted Thu, 08/19/2010 - 21:22

thanx for the help so far.im beginning to understand.from your experience how much weight or muscle should i be putting on a month.im 18 6'2 180 eating 3500+ calories a day 200g protein and pushing myself during every single rep???..also this wont slow me down to much in fighting if i keep doing cardio.will my punches be more powerful?

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Steve
Posted Fri, 08/20/2010 - 11:05

Hi Jack,

Sounds like you are on the right track. As a beginner, you can gain about 15 pounds of muscle during your first year of intense lifting. So look for at least a pound gain each month, maybe more during the first several months. Strength training will definitely help with punching power.

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student
Posted Sat, 08/21/2010 - 13:21

hiiii

Well this is most effective workout and I want to thank you for sharing it........ (I need help mate mine legs are not too developed for leg schedule please suggest me another one please mate)

Thanks & Regards
student

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Steve
Posted Mon, 08/23/2010 - 13:11

Student,

I would add in barbell squats for legs. You will make great gains.

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student
Posted Sat, 08/28/2010 - 02:28

thanks mate it works [:D]

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Bill
Posted Wed, 09/08/2010 - 09:30

On day two legs where it says quads (2 full rotations) does that mean to repeat all the sets and reps in that section twice?

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Steve
Posted Thu, 09/09/2010 - 09:27

Hi Bill,

You are correct. Work your way through the exercises and sets, then go back and do it once again.

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