can anybody help me with a good 5 day training pro

hey guys, can anybody help me with a mass building 5 day training workout. I would like only to do 1 muscle group per day. I have been in the gym for 3 years and im 35. So i just wat to see how i can mix it up. Thanx alot guys!!!

www.muscleandstrength.com/workouts/24-do...inition-routine.html

have a look at that. might interest you

having some trouble getting on that site

go onto google bud, type in what you looking for. a 5 day training regime to build some mass. theres plenty of sites you can have a look at. browse through them and see what works best for you.

good luck. any other questions just ask

How about posting your current workout?

Yes post up your current workout, I have been using a 5-day split almost all my gym-life and it works for me as well as my partner.

Chest
Back
Legs
Shoulders
Arms
Rest
Rest

4 sets x 4 exercise mostly

thanx guys. Gorilla is the same as your but sometime i do 4 sets and 5 exercises depending on my mood that day. But i stick to movementslike deadlifts,bench,squatts ect.

Well then thats fine bud. Post up your chest workout layout please?

On a 5day split try and keep your chest and back workout a day or two apart, you will have more power this way! Same goes for back and biceps! Also try to stay away from exercises that puts to much strain on your shoulders as with a 5day split your shoulders take a good hammering;)

I do chest then back the day after, my shoulders cant perform lekker if I do that on tuesdays and my triceps also. Ive tried and tested switching it up but this works for me.

The thing with bodybuilding is you gotta find what works for you as individual.

That's true! My shoulders are ripped to a point where I'm scared I might over train them, I had to leave out stuff like tricep rope push downs because it just chowed my shoulders too much, then comes shoulder day and I am spent:pinch:

I actually got the advise for parting back and chest days here on the forum and sure enough it worked wonders, then applied the same to back and arms as when you do back your biceps also gets a good workout, hence them being together in a 3day split! So now my week goes like this- chest, arms, legs, shoulders, back
Some weeks I'll swop legs and shoulders around depending on how they feel.

I feel like my triceps are worked after chest so I wouldnt do arms after chest, any advice here?

I do Monday: chest
Tuesday: back
Wednesday: legs
Thursday: arms
Friday: shoulders
Sat and Sunday rest

gorilla wrote: I feel like my triceps are worked after chest so I wouldnt do arms after chest, any advice here?

Well you already have chest and arms fully apart, not much more you can do about that! Even though triceps works with chest exercises I never felt as if I'm over doing triceps or something! Unless you are doing mostly press exercises it shouldn't be a problem! But like you said, everone is different!

ok thanx alot guys!! My chest a do the following. I warm up with some flies then is start off with incline bench press,then i do flat dumbell press,then i do incline flies then flat bench and i end with pull over.

gorilla and progresive cant u guys show me your program. Thanx a million

Workout looks fine. My workout is cast in stone bud, depends what im targeting ive found this one leka:
4 sets decline DP Press
4 sets chest press machine
3 sets decline flyes
3 sets cable flyes
6-7 sets dips

think i must try ading some decline dumbell presses in

DAY1- chest
Pek-deck, seated bench press/flat bench machine, incline dumbell press, cable flyes, standing cable chest press(decline)

DAY2- biceps+triceps
preacher curls, tricep push downs, dips, nosebreaker, seated dumbell curls, hammer curls, consentrated curls, then a tricep exersise I have no idea what to call that's done on the cable fly machine

DAY3- shoulders
seated dumbell press, standing barbell press(behind neck), side+front dumbell raises, 2x rotary cuff(not sure about names), upright cable rows/alternating dumbell rows

DAY4- legs
seated leg press, leg extensions, standing leg curls, calf raises, squatting machine(hack squat), lunges, abductor machine

DAY5- back
Alternating renegade rows , bent over barbell rows, chin ups, lat pulldowns(front and back with narrow grip attachment), seated cable row(lat pullback)

That's my basic program