A classic five-day split bodybuilding workout routine for men focuses on only a few muscles each day. By performing three sets of exercises of eight to 12 reps each, you will effectively stimulate muscle groups for growth. Over time, the repeated stimulation will cause them to enlarge as a result of the repeated rebuilding of the damaged muscle components.
Day One -- Chest
Go to any gym and you are sure to find at least a few bodybuilders training their chest on Mondays, which is typically the first training day of the classic bodybuilding routine. In fact, Monday's have been jokingly deemed as "National Chest Day," due to this. Continue the tradition by doing bench presses and flyes using incline, flat and decline benches to work the chest from the top down. Another excellent exercise for the chest is the cable crossover. You should include three to four of these exercises during each chest workout.
Day Two - Back
Bodybuilders typically train the muscles opposing the chest during the second workout of the week. This collection of several muscles is located throughout the back region. To train the outermost back muscles, you need to perform pullups, pulldowns, bent-over rows, T-bar rows and cable rows. To target the innermost back muscles, do back extensions, hyperextensions and deadlifts. Perform four exercises for the outermost back muscles and two for the innermost muscles.
Day Three -- Legs
The third -- and by far most difficult -- workout of the week is leg training day. The reason this is the most difficult workout is because the muscles of the legs are among the largest of the body, so working these muscles takes a lot of effort. To exercise the front thigh muscles, it is best you do squats, lunges, leg presses and leg extensions. To work the rear thigh muscles, do standing leg curls, seated leg curls, lying leg curls and straight-leg deadlifts. Do four quadriceps exercises and three hamstrings exercises, and then do two of the following exercises for your calves: standing calf raises, bent-over calf raises and seated calf raises.
Day Four -- Shoulders
On the fourth day, you will train the deltoids and upper traps of the shoulders. For the deltoid, you can do the seated shoulder press, front raise, side raise, bent-over side raise and bent-over shoulder extension. Do four of those exercises, and then do the following two exercises for your upper traps: standing barbell shrugs and standing dumbbell shrugs.
Day Five -- Arms & Abs
During the fifth and final training day of the week, focus on the arms and abs. For the biceps of the front arms, do three of the following exercises: standing curls, incline curls, preacher curls and cable curls. For the triceps of the rear arms, do three of these exercises: triceps pushdowns, seated overhead triceps extensions, lying triceps extensions and triceps kickbacks. To finish off your workout, you will perform two exercises for your abdominals. Among the exercises you can do are crunches, twisting crunches, situps and lying hip-leg raises.