5 Day Split – Balanced Symmetry

Day 1 – Legs, calves  recommended sets & reps
Squat neutral stance 4×8
Stiff legged dead lift 4×8
Leg press NEUTRAL foot placement 4×8
Leg press wide foot placement 4×8
Leg curl high rep drop sets 3xDrop set
leg extension high rep drop sets  3xDrop set
Calf raises (straight leg) 3x[50 reps]
Seated calf raises (bent leg for soleus) 3xDrop set
Day 2 – Chest , Biceps  recommended sets & reps
Flat barbell bench press 4×8
Incline dumbbell press 4×8
Flat dumbbell press 3×8
Incline dumbbell flys 3×8
Dips 4xfailure
Straight barbell curls 3×12
Heavy hammer curls 3×12
Day 3 – Back , Traps  recommended sets & reps
Deadlift 3×8
Wide grip pull downs 3×12
Close grip pull downs 3×12
Two handed Cable rows 3xDrop set
Dumbell rows 3×8
Dumbbell shrug 4×8
Day 4 – Shoulders,Triceps  recommended sets & reps
Dumbell Military press 3×8
Barbell up right rows 3×8
Side raises 3xDrop set
Rear pec deck/bent over lateral raises 3xDrop set
Cable tricep extension (infront of body) 3×12
Over head cable tricep extension 3×12
vBar tricep extensions 4×12
Day 5 Ab blasting + extra priority group  recommended sets & reps
Kneeling cable crunches 3×12
Standing cable crunches 3xDrop set
Weight leg raises 3×8
Crunches 3×30 (or as many as possible)
Seated leg tucks 3×30 (or as many as possible)
Bent knee Leg raises 3×30 (or as many as possible)

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