5 Day Split – Shoulders & Traps Priority

Day 1 – Legs  recommended sets & reps
Squat_wide_stance 3×8
Squat narrow stance 3×8
Stiff legged dead lift 4×8
Leg press wide foot placement 3×8
Leg press narrow foot placement 3×8
Leg curl high rep drop sets 3xDrop set
leg extension high rep drop sets  3xDrop set
Day 2 -Shoulders, Calves,Traps  recommended sets & reps
Dumbell Military press 3×8
Rear pec deck/bent over lateral raises 3xDrop set
Side raises 3xDrop set
SEATED ONE-ARM CROSS CABLE LATERALS 3×12
Calf raises (straight leg) 3x[50 reps]
CALF RAISES ON LEG PRESS MACHINE 3xDrop set
Barbell shrug 4×8
Dumbbell shrug 4×8
Day 3 – Chest , Biceps  recommended sets & reps
Flat barbell bench press 3×8
Incline barbell bench press 3×8
Dips 3xDrop set
Flat dumbbell flys 3×12
Incline dumbbell flys 3×12
Straight barbell curls 3×12
Heavy hammer curls 3×12
Cable curls 3xDrop set
Day 4 – Shoulders,Triceps, Abs  recommended sets & reps
STANDING BENT-OVER DUMBBELL LATERALS 3×8
Barbell up right rows 3×8
Side raises 3xDrop set
Rear pec deck/bent over lateral raises 3xDrop set
skull crushers 3×12
Cable tricep extension (infront of body) 3×12
Over head cable tricep extension 3×12
Kneeling cable crunches 3×12
Standing cable crunches 3×12
Weight leg raises 3×12
Day 4 – Back , Traps  recommended sets & reps
Wide grip pull ups 3×12
Wide grip pull downs 3×12
Close grip pull downs 3×12
Bent over barbell rows 3×8
Bent over v bar rows 3×8
Two handed Cable rows 3xDrop set
Barbell shrug 4×8
Dumbbell shrug 4×8
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