Loading...
5 Day Circuit
General
Intermediate
Dumbbell
Plan Details
The 5 Day Circuit routine by JacobWalker4 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Legs & Abs
Est. 48 min
10 exercises
Dumbbell Squat
2 Sets x 8 Reps
Cable Rotation (Stability Ball)
2 Sets x 8 Reps
Kettlebell Sumo High Pull
2 Sets x 8 Reps
Crunch
2 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Dumbbell Side Bend
2 Sets x 8 Reps
Dumbbell Step-Up
2 Sets x 8 Reps
Plank
2 Sets
Dumbbell Calf Raise
2 Sets x 8 Reps
Sit-Up
2 Sets x 8 Reps
Tue
Chest
Est. 30 min
6 exercises
Push-Up
2 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Wed
Back
Est. 28 min
6 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Dumbbell Bent-Over Row
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Thu
Shoulders
Est. 27 min
6 exercises
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell Front Raise
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Cable Reverse Fly
2 Sets x 8 Reps
Dumbbell Shoulder Press
2 Sets x 8 Reps
Fri
Arms
Est. 39 min
8 exercises
Dumbbell Incline Curl
2 Sets x 8 Reps
Cable Tricep Kickback
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Cable Bicep Curl
2 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
2 Sets x 8 Reps
