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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

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Equipment

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

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

53 minutes

Genders

Male

Days per week

5 days

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

Show More

Equipment

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

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Wednesday – Back, Rear Delts, and Traps Day

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ExerciseSetsRepsRestNotes
1. V-Bar Pullup3 sets12 reps60s
2. Seated Cable Row
Seated Cable Row
4 sets8 reps60s
Wide grip variation
3. Bent-Arm Dumbbell Pullover3 sets10 reps60s
4. Face Pull
Face Pull
3 sets10 reps60s
5. Suitcase Dumbbell Carry3 sets15 reps60s

Saturday – Back and Arms Day

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ExerciseSetsRepsRestNotes
1. Inverted Row
Inverted Row
3 sets12 reps60s
Wide grip variation
2. Bent Over Barbell Row4 sets8 reps60s
Wide grip variation
3. Tricep Dips
Tricep Dips
3 sets10 reps60s
4. French Press
French Press
3 sets10 reps60s
5. Standing Dumbbell Biceps Curl3 sets10 reps60s
6. Standing Hammer Curl3 sets10 reps60s

Date Created: 4/29/18, 12:12 PM


Last Updated: 9/12/20, 9:39 PM

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