Are you someone who is looking to start a fitness routine but don't know where to begin? One of the most effective workouts for building strength and muscle mass is the 5 day split workout. However, with so many exercises out there, it can be overwhelming to know which ones to include in your routine. In this blog post, we will provide you with a beginner's guide to 5 day split workout exercises.
When it comes to 5 day split workout exercises, the biggest pain point for beginners is figuring out which exercises to do and how many sets and reps to perform. It can also be difficult to create a balanced routine that targets all muscle groups equally. But fear not, with this guide, we will provide you with a clear understanding of the exercises you should include in your routine and how to perform them correctly.
The Target of 5 Day Split Workout Exercises
The target of 5 day split workout exercises is to work each muscle group separately, allowing for more focused training and quicker muscle growth. This workout routine consists of five different workouts, each targeting a specific muscle group: chest, back, legs, shoulders, and arms. By targeting each muscle group separately, you can give each area enough time to rest and recover while still allowing for a challenging workout.
In this guide, we will cover five different exercises for each muscle group. These exercises are designed to be beginner-friendly and can easily be modified for more advanced fitness levels.
5 Day Split Workout Exercises for Chest
When it comes to building a strong chest, there are a few key exercises that you should include in your routine. These exercises include:
- Bench press
- Incline bench press
- Dumbbell flys
- Chest dips
- Push-ups
Personally, my favorite chest exercise is the incline bench press. This exercise targets the upper portion of the chest and can be performed using either a barbell or dumbbells. To perform this exercise, lie on an inclined bench and lift the weights up towards the ceiling, keeping your elbows close to your body.
5 Day Split Workout Exercises for Back
A strong back is essential for good posture and overall fitness. Here are five exercises that you should include in your back workout routine:
- Deadlifts
- Pull-ups
- Lat pulldowns
- Seated cable rows
- T-bar rows
Personally, my favorite back exercise is the T-bar row. This exercise targets the middle and upper back, and can be performed using either a barbell or a T-bar machine. To perform this exercise, place the bar between your legs and bend over, keeping your back straight. Lift the weight towards your chest, squeezing your shoulder blades together as you lift.
5 Day Split Workout Exercises for Legs
Leg day is often the most dreaded day of the week, but it's essential for building a strong lower body. Here are five exercises that you should include in your leg workout routine:
- Squats
- Deadlifts
- Lunges
- Leg press
- Calf raises
Personally, my favorite leg exercise is the squat. This exercise targets your quads, hamstrings, and glutes. To perform this exercise, stand with your feet shoulder-width apart and lower your body down as if you're sitting in a chair. Make sure to keep your back straight and your knees behind your toes.
5 Day Split Workout Exercises for Shoulders
Strong shoulders not only look great, but they also help to prevent injury and improve overall posture. Here are five exercises that you should include in your shoulder workout routine:
- Overhead press
- Lateral raises
- Front raises
- Rear-delt flys
- Upright rows
Personally, my favorite shoulder exercise is the overhead press. This exercise targets your shoulders, triceps, and upper back. To perform this exercise, stand with your feet shoulder-width apart and lift the weights up over your head, keeping your elbows close to your body.
5 Day Split Workout Exercises for Arms
Who doesn't want strong, toned arms? Here are five exercises that you should include in your arm workout routine:
- Bicep curls
- Tricep dips
- Skull crushers
- Hammer curls
- Tricep pushdowns
Personally, my favorite arm exercise is the hammer curl. This exercise targets your biceps and forearms. To perform this exercise, hold the weights with your palms facing towards each other and lift the weights towards your shoulders.
Going Deeper into 5 Day Split Workout Exercises
It's important to note that when performing 5 day split workout exercises, it's crucial to give each muscle group enough time to rest and recover. This means that you should only target each muscle group once per week. It's also important to gradually increase the weight you lift to avoid injury and promote muscle growth.
How to Perform 5 Day Split Workout Exercises Correctly
When performing 5 day split workout exercises, it's essential to maintain proper form to avoid injury and get the most out of your workout. Here are a few tips to keep in mind:
- Always warm up before starting your workout
- Start with a weight that's comfortable for you and gradually increase it over time
- Breathe properly - exhale as you lift and inhale as you lower the weight
- Keep your movements slow and controlled
- Take breaks as needed and listen to your body
Question and Answer
Q: Can I modify these exercises to make them more challenging?
A: Absolutely. As you become more advanced, you can increase the weight you lift or add more sets and reps to your routine.
Q: How long should I rest between sets?
A: Rest times can vary, but generally, you should rest between 30 seconds to 2 minutes between sets depending on your fitness level.
Q: Can I perform 5 day split workout exercises if I'm a beginner?
A: Yes! These exercises are beginner-friendly and can easily be modified to fit your fitness level.
Q: How often should I perform 5 day split workout exercises?
A: It's recommended to perform these exercises once per week to allow each muscle group sufficient rest and recovery time.
Conclusion of 5 Day Split Workout Exercises
5 day split workout exercises are an effective way to build strength and muscle mass. By targeting each muscle group separately, you can give each area enough time to rest and recover while still allowing for a challenging workout. By following the tips and exercises outlined in this guide, you'll be well on your way to achieving your fitness goals.
