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5 Days Routine

Shared By : Jblacks2

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 6 / 171

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Description

Monday

Chest 1

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	12	5
Chest		Dumbbell Bench Press	60 sec	12	3
Chest		Barbell Incline Bench Press	60 sec	12	3
Chest		Barbell Decline Bench Press	60 sec	12	3
Chest		Dumbbell Fly	60 sec	12	3
Chest		Machine Fly	60 sec	12	3
Chest		Cable Cross Over	60 sec	12	3
Triceps		Dip	60 sec	12	3
Abs		Knee Hip Raise On Parallel Bars	60 sec	12	3
Abs		Decline Crunch	60 sec	12	3

Tuesday

Back 1

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Wide-Grip Lat Pulldown	60 sec	12	4
Back		Barbell Bent Over Row	60 sec	12	3
Back		Cable Seated Row	60 sec	12	3
Back		Bent Arm Barbell Pullover	60 sec	12	3
Back		ISO lateral low-row	60 sec	12	3
Back		V Bar Pull Down	60 sec	12	3
Back		Back Extensions - Hyperextensions	60 sec	12	3
Abs		Seated Leg Tucks	60 sec	12	3

Wednesday

Biceps + Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Barbell Curl	60 sec	12	4
Biceps		Dumbbell Preacher Curl	60 sec	12	3
Biceps		Dumbbell Bicep Curl	60 sec	12	3
Biceps		Dumbbell Prone Incline Biceps Curl	60 sec	12	3
Triceps		Triceps Pushdown - Rope	60 sec	12	3
Triceps		Cable Rope Overhead Triceps Extension	60 sec	12	3
Triceps		Barbell Seated Overhead Triceps Extension	60 sec	12	3
Abs		Hanging Leg Raise	60 sec	12	3
Abs		Decline Crunch	60 sec	12	3
Biceps		Reverse Cable Curl	60 sec	8	3
Biceps		High Cable Curl	60 sec	8	3
Biceps		EZ Bar Seated Close Grip Concentration Curl	60 sec	8	3
Biceps		Cable Lying Bicep Cable Curl	60 sec	8	3

Thursday

Shoulders / Traps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Shoulder Press	60 sec	12	4
Shoulders		Dumbbell Shoulder Press	60 sec	12	3
Shoulders		Dumbbell Front Raise	60 sec	12	3
Shoulders		Dumbbell Lateral Raise	60 sec	12	3
Shoulders		Barbell Shrug	60 sec	12	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	12	3
Shoulders		Dumbbell Up Right Row	60 sec	12	3
Abs		Ab Crunch Machine	60 sec	12	3

Friday

Legs 1

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	12	4
Upper Legs		Barbell Lunge	60 sec	12	3
Upper Legs		Sumo Deadlift	60 sec	12	3
Upper Legs		Leg Extensions	60 sec	12	3
Upper Legs		Seated Leg Curl	60 sec	12	3
Abs		Leg Raise	60 sec	15	3
Abs		Decline Crunch	60 sec	12	3

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