5 Split

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RATING: 67 (FROM 4 JEFIT MEMBERS)

4 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Chest 7 exercises, 2 hrs 4 mins

Back 7 exercises, 1 hr 59 mins

Shoulders 8 exercises, 2 hrs 21 mins

Leverage Shoulder Press	7x8 reps	rest: 135s
Dumbbell Seated Arnold Press	5x10 reps	rest: 130s
Dumbbell Lateral Raise	5x12 reps	rest: 130s
Dumbbell Shoulder Shrug	5x10 reps	rest: 130s
Machine Reverse Fly	7x8 reps	rest: 135s
Dumbbell Bent-Over Raise	5x10 reps	rest: 130s
Calf Press On Leg Press	5x12 reps	rest: 130s
Cable Kneeling Crunch	5x10 reps	rest: 130s

Legs 10 exercises, 2 hrs 47 mins

Machine Leg Press	5x12 reps	rest: 135s
Machine Leg Extension	5x10 reps	rest: 130s
Machine Leg Curl (Prone)	7x8 reps	rest: 135s
Machine Leg Curl (Prone)	5x10 reps	rest: 130s
Single-Leg Calf Raise	5x10 reps	rest: 130s
Machine Calf Raise	5x10 reps	rest: 130s
Machine Seated Calf Raise	5x8 reps	rest: 135s
Calf Press On Leg Press	5x10 reps	rest: 130s
Hack Calf Raise	5x12 reps	rest: 130s
Machine Single-Leg Extension	5x12 reps	rest: 135s

Arms 8 exercises, 2 hrs 25 mins

Barbell Bench Press (Close Grip)	5x12 reps	rest: 130s
Cable Tricep Pushdown (V-Bar)	5x12 reps	rest: 130s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x8 reps	rest: 135s
Dumbbell Seated One-Arm Tricep Extension	7x12 reps	rest: 130s
Barbell Curl	5x12 reps	rest: 130s
Dumbbell Hammer Curl	5x12 reps	rest: 130s
Dumbbell Concentration Curl	5x10 reps	rest: 130s
Barbell Wrist Curl (Posterior)	5x12 reps	rest: 130s