Hi guys,
I would like to have your opinion on this 5 day split.
Note that when i divided the muscles in separate sections i meant to focus on a specific part of the muscle not to fully isolate it (since this is not always possible/necesary.)
- Chest + triceps
o Pectoralis major
ï?§ Pars clavicularis incline dumbell press
ï?§ Pars sternocostalis barbell bench press
ï?§ Pars abdominalis cable crossover
o Triceps
ï?§ Caput longum french press
ï?§ Caput mediale close grip bench press
ï?§ Caput laterale parralel dips
-
Hamstrings + Lower Back
o Erector spinea romanian deadlift
o Semitendinosus stiff legged deadlift
o Semimembranosus -
o Biceps femoris
ï?§ Caput longum hyperextensions
ï?§ Caput breve lying leg curl -
Schouders
o Deltoideus smith machine press
ï?§ Pars clavicularis dumbell front raise
ï?§ Pars acromiaca Cable lateral raise
ï?§ Pars spinalis machine reversed flyes
o Trapezius
ï?§ Pars descendens dumbell shrug
ï?§ Pars transversa -
ï?§ Pars ascendens reversed flyes -
Quadriceps + Calves
o Quadriceps femoris
ï?§ Vastus medialis squat (feet exorotated)
ï?§ Vastus lateralis lunges
ï?§ Rectus femoris leg press
ï?§ Vastus intermedius leg extensions
o Triceps surrea
ï?§ Gastrocnemius calve leg press
ï?§ Soleus seated calve raise -
Back + biceps
o Rhomboideus wide grip bend over row
o Latissimus dorsi
ï?§ Pars vertebralis close grip bend over row
ï?§ Pars costalis -
ï?§ Pars iliaca dumbell row
ï?§ Pars scapularis wide grip lat pull down
o Biceps brachii
ï?§ Caput longum incline dumbell curl
ï?§ Caput breve preacher curl
o Brachialis hammer curl