𝕄𝔸ℍ𝔸𝕍𝔼𝔼ℝ 𝔾𝕐𝕄 𝔻𝕀𝔾𝕀𝕋𝔸𝕃

  Advanced 5-Day Split Day 1 – Chest & Triceps Bench Press – 5×5 (heavy) Incline Dumbbell Press – 4×8-10 Weighted Dips – 3×8-10 Cable Fly (High to Low) – 3×12-15 Skull Crushers – 4×10-12 Rope Pushdowns – 3×12-15 Day 2 – Back & Biceps Deadlift – 5×5 (heavy) Weighted Pull-Ups – 4×6-10 Barbell Row – 4×8-10 Single-Arm Dumbbell Row – 3×10-12 Barbell Curl – 4×8-10 Incline Dumbbell Curl – 3×10-12 Day 3 – Shoulders & Abs Overhead Press (Barbell or Dumbbell) – 5×6-8 Arnold Press – 4×8-10 Side Lateral Raises – 4×12-15 Rear Delt Fly – 3×12-15 Hanging Leg Raises – 4×15-20 Weighted Cable Crunch – 3×15 Day 4 – Legs (Quads, Hamstrings, Glutes) Squat – 5×5 (heavy) Bulgarian Split Squat – 4×8-10 Leg Press – 4×10-12 Romanian Deadlift – 4×8-10 Lying Leg Curls – 3×12-15 Standing Calf Raise – 5×15-20 Day 5 – Full Body / Power Clean & Press – 4×6-8 Front Squat – 4×6-8 Weighted Pull-Ups – 3×8-10 ...