Long Limbed 5 Day Muscle Growth Workout

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

53 minutes

Genders

Male

Goals

Build Muscle (Male)

Description

This 5 day split workout revolves around variations of common lifts that are more appropriate for taller athletes. Variations such as the goblet squat and wide grip presses limit the stress on your jo

Source

myworkouts

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Landmine, Machine, Pull up bar, Trap Bar

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

53 minutes

Genders

Male

Days per week

5 days

Goals

Build Muscle (Male)

Description

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Landmine, Machine, Pull up bar, Trap Bar

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday – Leg Day A

Day 2: Tuesday – Chest and Shoulders Day

Day 3: Wednesday – Back, Rear Delts, and Traps Day

Day 4: Rest

Day 5: Friday – Leg Day B

Day 6: Saturday – Back and Arms Day

Day 7: Rest

Week 1

Monday – Leg Day A

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Exercise	Sets	Reps	Rest
1. Bodyweight Walking Lunge Bodyweight Walking Lunge by John Rusin	3 sets	15 reps	60s
2. Trap-Bar Deadlift Trap Bar Deadlift by Strengthen Labs	4 sets	8 reps	60s
3. Crossed-Arm Barbell Front Squat ▶	3 sets	8 reps	60s
4. Dumbbell Bulgarian Split Squat ▶	3 sets	10 reps	60s
5. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	15 reps	60s

Tuesday – Chest and Shoulders Day

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Exercise	Sets	Reps	Rest
1. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	3 sets	12 reps	60s
2. Neutral-Grip Dumbbell Bench Press Chest Press vs Neutral Grip Chest Press - What's The Difference? by Dave Dreas	4 sets	8 reps	60s
3. Incline Cable Flye ▶	3 sets	10 reps	60s
4. Standing Barbell Military Press (AKA Overhead Press) ▶	4 sets	8 reps	60s
5. Seated Lateral Raise رفرفة دمبلز جالس - رفرفة جانبي دمبلز جالس- Seated side lateral raise by Arabian Bodybuilding	3 sets	10 reps	60s
6. Seated Dumbbell Shoulder Press using Neutral Grip ▶	3 sets	10 reps	60s

Wednesday – Back, Rear Delts, and Traps Day

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Exercise	Sets	Reps	Rest	Notes
1. V-Bar Pullup V- Bar Pull-Ups - Military Style by Jess Howland	3 sets	12 reps	60s
2. Seated Cable Row ▶	4 sets	8 reps	60s	Wide grip variation
3. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	3 sets	10 reps	60s
4. Face Pull ▶	3 sets	10 reps	60s
5. Suitcase Dumbbell Carry Exercise: Suitcase Carry by Harrison Lessans	3 sets	15 reps	60s

Friday – Leg Day B

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Exercise	Sets	Reps	Rest
1. Bodyweight Squat Prisoner Squat by David Kimmerle	3 sets	12 reps	60s
2. Landmine Squat Landmine Squat by Unique Fitness	4 sets	8 reps	60s
3. Landmine RDL ▶	4 sets	8 reps	60s
4. Nordic Hamstring Curl (Bodyweight) Nordic Hamstring Curl by Olli Haataja	3 sets	10 reps	60s
5. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	3 sets	12 reps	60s

Saturday – Back and Arms Day

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Exercise	Sets	Reps	Rest	Notes
1. Inverted Row ▶	3 sets	12 reps	60s	Wide grip variation
2. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	4 sets	8 reps	60s	Wide grip variation
3. Tricep Dips ▶	3 sets	10 reps	60s
4. French Press ▶	3 sets	10 reps	60s
5. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	10 reps	60s
6. Standing Hammer Curl Dumbell Hammer Curl Tutorial by EditYourBody	3 sets	10 reps	60s