5 Day Split: Hero Mode

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 56
MONDAY CHEST:
-Dumbbell Bench Press (3 x 8-12, 4-6, 12-15)
-Cable Crossovers (3 x 12)
-Dumbbell Pullover (3 x 15)
-Svend Press (2 x 10)
-SUPER SET: Chest Dips + Push-ups (2 x to failure)

TUESDAY LEGS:
-Trap Bar Deadlift (3 x 8-12, 4-6, 12-15)
-Dumbbell Lunges (3 x 10; 5 per side)
-Pull-Through (3 x 8-10)
-Hercules chains AMRAP
-Bridge Curl (2 x 15)
-SUPER SET: Leg Press + Cossack Squats (2 x 6-8; 10-12)
-SUPER SET: Seated Calf Raises + Standing Calf Raises (1 x 15; 20)

WEDNESDAY BACK:
-T-Bar Row (3 x 8-12, 4-6, 12-15)
-Weighted Pull-ups (3 x 8-10)
-Zeus Rows (3 x 10-12)
-One Arm Pull-down (2 x 10; 5 per side)
-SUPER SET: Inverted Rows + Straight Arm Pull-down (2 x 15)
-Supermans (1 x 15)

THURSDAY SHOULDERS/CORE:
-Military Press (3 x 8-12, 4-6, 12-15)
-Face-pull (3 x 12)
-Lateral Raises (3 x 15)
-SUPER SET: Superman Press + Dumbbell High Pull (2 x 10)
-Landmine 180's (3 x 8-12, 4-6, 12-15)
-Rope Crunch (2 x 12)
-Tornado Chops (2 x 10)
-SUPER SET: Pikes + Bicycle Crunches (1 x 10 per side)

FRIDAY ARMS:
-Close Grip Dumbbell Press (3 x 8-12, 4-6, 12-15)
-Spider Curl (3 x 8-12, 4-6, 12-15)
-Skull Crusher (2 x 8-10)
-Hammer Curl (2 x 8-10)
-SUPER SET: Tricep Push-downs + Reverse grip Push-downs (2 x 15)
-SUPER SET: Incline Dumbbell Curl + High Cable Curl (2 x 15)
 
Last edited:
Top