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Andrei Deiu's 5 Day Split

Andrei Deiu - Fitness Athlete

Andrei Marius Lincan also known as Andrei Deiu (January 1st, 1995) is a professional bodybuilder from Romania. He placed 5th at the 2020 Mr. Olympia competing in the Classic Physique, which is a big accomplishment when you take into account his age and that this was his first Olympia.

About the Program

Category: Hypertrophy

Andrei Deiu 5 day split. (2016).

Workout Schedule

  • Back and Abs Day

    1. 1. Pull-ups

      compound
      • 4x10-12
    2. 2. Lat Pull Downs

      compound
      • 4x10-12
    3. 3. T-bar Row

      compound
      • 4x10-15
    4. 4. Seated Cable Rows

      compound
      • 4x10
    5. 5. Cable Bar Pullover

      isolation
      • 4 to failure
    6. 6. Lying Leg Raises/Lifts

      isolation
      • 4x12-15
    7. 7. Cable Crunch

      isolation
      • 4x10-12
  • Chest Day

    1. 1. Incline Dumbbell Press

      compound
      • 4x8-12
    2. 2. Incline Machine Press (1 arm)

      compound
      • 4x8-10
    3. 3. Dumbbell Bench Press

      compound
      • 4x10-12
    4. 4. Superset with Push Ups

      compound
      • 4xfailure
    5. 5. Cable Flys

      isolation
      • 4x10-15
  • Shoulder Day

    1. 1. Seated Barbell Shoulder Press

      compound
      • 4x8-12
    2. 2. Lateral Raises (Shoulder Flys)

      isolation
      • 4x8-12
    3. 3. Front Raises

      isolation
      • 3x10-12
    4. 4. Rear Delt Raise (Rear Delt Fly)

      isolation
      • 4x8-12
    5. 5. Rear Delt Raise (Rear Delt Fly)

      isolation
      • 4x10-12
    6. 6. Barbell Shrug

      isolation
      • 4x8-10
  • Arms Day

    1. 1. Rope Triceps Extension/Pushdown

      isolation
      • 4x12-15
    2. 2. Tricep Kickbacks

      isolation
      • 4x8-12
    3. 3. Triceps Pushdown/Extension

      isolation
      • 3x10-15
    4. 4. Dumbbell Curls

      isolation
      • 4x8-10
    5. 5. Reverse Grip Barbell Curl

      isolation
      • 4x15
    6. 6. Bicep Rope Curls

      isolation
      • 4x12-15
  • Legs Day

    1. 1. Cycling (Warm up)

      cardio
      • 15 minutes
    2. 2. Squat

      compound
      • 6x8-10
    3. 3. Quad Extensions (Leg Extensions)

      isolation
      • 4x10-12
    4. 4. Leg Press

      compound
      • 4x8-10
    5. 5. Machine Lying Leg Hamstring Curls

      isolation
      • 4x10-15
    6. 6. Standing Calf-Raises

      isolation
      • 4x8-12
    7. 7. Calves (On the Leg Press)

      isolation
      • 4x10-15
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