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5 Day Split
General
Intermediate
Dumbbell
Plan Details
The 5 Day Split routine by HenningVold is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Triceps
Est. 118 min
7 exercises
Rowing
1 Set
Barbell Bench Press
9 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
7 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Cable Tricep Kickback
1 Set x 8 Reps
Tue
Back & Biceps
Est. 107 min
8 exercises
Rowing
3 Sets
Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Wed
Legday
Est. 87 min
5 exercises
Rowing
3 Sets
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Thu
Shoulders & Traps
Est. 33 min
5 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Fri
Workout 5
Est. 0 min
0 exercises
This day is empty
