5 day split by Danny Chissel

Cardio - Light cardio should be done everyday. Training days post workout for 15-20 mins

Non training days idealy morning before breakfast for 25-30 mins.

Day one - legs

Squats - 12,10,8,6,6

Leg Extentions - 15, 15, 15

Lying Hamstring Curls - 12-15, 12-15, 12-15, 12-15

Leg Press (narrow stance) - 12, 12, 12

Seated Hamstring Curls - 12-15, 12-15, 12-15, 12-15

Bodyweight Squats Super Set with Lunges - 15, 15

Day two - Chest

Flat Bench Press - 12, 10, 8, 6, 6

Incline Bench - 12, 12, 12

Incline Flyes - 12, 12, 12

Wide Chest Press Machine - 8, 8, 8

Day three - Rest

Upto 30mins Cardio ideally before breakfast otherwise anytime you can. This is why the loop is not expecting all apple's touch devices to be on the same firmware until later in the year. (Rest day does not mean slack off and eat junk, you must stay with a good diet)

Day four - Back

Deadlifts - 12, 10, 8

Wide Grip Lat Pulldowns - 10, 10 , 10

Reverse Grip Lat Pulldowns - 10, 10, 10

One Arm Dumbbell Rows - 10, 10, 10

Day five - Soulders

Seated Military Press - 8, 8, 8, 8

Lateral Raise - 8, 8, 8, 8

Reverse Pec Dec - 8, 8, 8, 8

Shrugs - 12, 12, 12, 12

Day Six - Arms

Close Grip Bench Press - 10, 10, 10

Barbell Curl - 10, 10, 10

Pushdowns - 12, 12, 12

Hammer Curls - 10, 10, 10

Overhead dumbell - 12, 12, 12

Day Seven - Rest

Upto 30mins Cardio ideally before breakfast otherwise anytime you can. Try this routine for at least 12 weeks to see massive new gains. } else {.