Silverback Strength Club
General Fitness"Unlock Your Full Potential with Our 4-Day 5-10-20 Full Body Split – Perfect for Beginners!
Join now and kickstart your fitness journey with the 4-Day 5-10-20 Full Body Split! You'll be amazed at the results you can achieve, even as a beginner. Get started today!"
4 sessions per week
Must use App app to view and log training
Program Training
A1
Press - Flat - Swiss Bar - Close Grip
3 x 5
A2
Triceps Extension - Flat - EZ Bar - Close Grip - Semi-Pronated
3 x 10
A3
Press Down - High Pulley - Close Grip - Neutral - Rope
3 x 20
B1
Curl - Standing - BB - Mid Grip
3 x 5
B2
Curl - Incline 60˚ - DB - Neutral
3 x 10
B3
Curl - Spider - DB - Supinated
3 x 20
C1
Trap 3 Raise - Prone - Flat - Bilateral
3 x 12
C2
Lateral Raise - Seated - 45˚ Incline - DB - Neutral
3 x 12
A1
Split Squat - Front Foot Elevated - DB
3 x 5
A2
Squat - Goblet - 1+1/4 rep
3 x 10
A3
Machine Leg Extension
3 x 20
B1
Pull Up - Wide Grip - Pronated
3 x 5
B2
Pull Down - Mid Grip - Neutral
3 x 10
B3
Row - Bent Over - DB - Neutral
3 x 20
A1
Trap - Deadlift
3 x 5
A2
Back Extension - 45˚ Incline
3 x 10
A3
Leg Curl - Lying
3 x 20
B1
Press - Incline - Machine
3 x 5
B2
Press - 10˚ Incline - DB - Neutral
3 x 10
B3
Push-Up - Mid Stance
3 x 20
A1
Squat - Safety Bar
3 x 5
A2
Lunge - Walking - DB
3 x 10
A3
Leg Press - Narrow Stance
3 x 20
B1
Press - Seated - DB - Neutral
3 x 5
B2
Lateral Raises - Standing - DB
3 x 10
B3
Lateral Raise - Prone - 35˚ Incline - DB - Pronated
3 x 20
