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Long Limbed 5 Day Muscle Growth Workout

By Josh England

Experience
Intermediate (2-3 years)
Time
53 minutes/day | 5 days/week
Good for
Build Muscle
Equipment
1 x Dumbbell, 2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Dips (Parallel) Bar, Landmine, Machine, Pull up bar, Trap Bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 joints that can be exacerbated by having longer limbs. Each day is focused on a different muscle group, so by the end of the week every muscle will have the volume for optimal muscle growth. All in all, this workout is terrific for intermediate lifters with longer limbs looking to build a solid base of muscle. 

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Monday – Leg Day A

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Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Trap-Bar Deadlift demonstrationPlay Trap-Bar Deadlift demonstration
4 sets, 8 reps, (rest 60s)
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Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
3 sets, 8 reps, (rest 60s)
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Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
3 sets, 10 reps, (rest 60s)
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Smith Machine Calf Raise demonstrationPlay Smith Machine Calf Raise demonstration
3 sets, 15 reps, (rest 60s)
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Tuesday – Chest and Shoulders Day

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Push-up demonstrationPlay Push-up demonstration
3 sets, 12 reps, (rest 60s)
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Neutral-Grip Dumbbell Bench Press demonstrationPlay Neutral-Grip Dumbbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
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Incline Cable Flye demonstrationPlay Incline Cable Flye demonstration
3 sets, 10 reps, (rest 60s)
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Seated Lateral Raise demonstrationPlay Seated Lateral Raise demonstration
3 sets, 10 reps, (rest 60s)
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Seated Dumbbell Shoulder Press using Neutral Grip
3 sets, 10 reps, (rest 60s)
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Wednesday – Back, Rear Delts, and Traps Day

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V-Bar Pullup demonstrationPlay V-Bar Pullup demonstration
3 sets, 12 reps, (rest 60s)
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Seated Cable Row
4 sets, 8 reps, (rest 60s)
Wide grip variation
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Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3 sets, 10 reps, (rest 60s)
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Face Pull demonstrationPlay Face Pull demonstration
3 sets, 10 reps, (rest 60s)
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Suitcase Dumbbell Carry demonstrationPlay Suitcase Dumbbell Carry demonstration
3 sets, 15 reps, (rest 60s)
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Friday – Leg Day B

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
3 sets, 12 reps, (rest 60s)
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Landmine Squat demonstrationPlay Landmine Squat demonstration
4 sets, 8 reps, (rest 60s)
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Landmine RDL
4 sets, 8 reps, (rest 60s)
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Nordic Hamstring Curl (Bodyweight) demonstrationPlay Nordic Hamstring Curl (Bodyweight) demonstration
3 sets, 10 reps, (rest 60s)
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Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
3 sets, 12 reps, (rest 60s)
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Saturday – Back and Arms Day

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Inverted Row demonstrationPlay Inverted Row demonstration
3 sets, 12 reps, (rest 60s)
Wide grip variation
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 8 reps, (rest 60s)
Wide grip variation
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Tricep Dips
3 sets, 10 reps, (rest 60s)
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French Press demonstrationPlay French Press demonstration
3 sets, 10 reps, (rest 60s)
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Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 sets, 10 reps, (rest 60s)
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Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
3 sets, 10 reps, (rest 60s)
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Date Created: 4/29/2018, UTC


Last Updated: 6/5/2021, UTC

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