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aero 5 day
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The aero 5 day routine by aeroxnb is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Biceps and Back
Est. 62 min
11 exercises
Pull-Up
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 20 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 12 Reps
EZ Bar Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Day 2
Chest and triceps
Est. 69 min
8 exercises
Barbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Barbell Bench Press
4 Sets x 10 Reps
Machine Fly
5 Sets x 18 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
EZ Bar Tricep Extension
5 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
5 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Day 3
Legs
Est. 51 min
7 exercises
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 15 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Smith Machine Squat
3 Sets x 8 Reps
Day 4
shoulders
Est. 56 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Shrug
4 Sets x 20 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 5
abs
Est. 44 min
8 exercises
Decline Crunch
5 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Decline Bench Weighted Twist
4 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Day 8
[2024-05-31] Workout
Est. 70 min
8 exercises
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Walking
1 Set
