5 days split system.

There are many types of split system that works with many body types, you can't say some split program is better than the other because each one is designed according to some target.

But what we can say that, a split system is good for my level if its an advanced or intermediate one.

Here find below one of the split systems that good for many body types and many targets:

• Day 1: Cardio + calves + Chest
• Day 2: Cardio + Back + ABS
• Day 3: Rest day
• Day 4: Cardio + Legs + calves.
• Day 5: Shoulders + ABS
• Day 6: Arms + lower ABS
• Day 7: Rest day

Make sure:

• You do from 10 to 12 reps per set
• Take only  30 sec rest between each set.
• Do compound exercises only (like: flat bar press / squats / dead-lifts.....etc)
• 25 sets for the big muscles groups (chest / back / legs)
• 20 sets for small muscles groups (Shoulders / Arms)

Ayman Elsarky