5-Day Split Free Weights

Created by rattler201

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5 Workouts / 19 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

Full 5-day split routine to be done from Monday to Friday, though I would definitely shake it up every two weeks or so. I certainly move it around all the time depending on cardio schedules. All free weights, no machines required.



Part one of a 5-day split routine done on Monday.

Suggested Schedule

This workout should be done weekly on:

View Workout Details

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Shoulder Press - Dumbbell, Seated
4 sets: 10 reps, 10 reps, 10 reps, 10 reps
Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead...

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Front Dumbbell Raise
2 sets: 10 reps, 10 reps
Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your stomach in and hold it tight throughout the whole movement, this will activate your core and protec...

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Side Lateral Raise
2 sets: 10 reps, 10 reps
Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight...


What People are Saying



Hey, thought that maybe shoulder strugs should be in the workout plan to get the traps going? Heres a good YouTube video:

Created over 6 years ago by b3n87



Kickbacks are okay if you don't go crazy on the weight.

Created over 6 years ago by ivanm


Ditto mrbr ightside

Go to: Search for "Worst Arms Exercises"

Created over 6 years ago by opetrescu


Hey I would skipp the triceps kickbacks its one of the worst excerises ever, because it really challenges your joints!!

Created over 6 years ago by GymboO