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week 5/6
General
Intermediate
Machine strength
Plan Details
The week 5/6 routine by Tomyossowski is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a powerlifting routine for those who are competing/training for a powerlifting competition or for those who are looking to increase their strength. Powerlifting is based upon straight power of an individual and this routine is purely for strength gains. With this routine you will be training in a 4 day split with the 1st day on, 2nd day rest, 3rd day on, 4th day rest, 5th and 6th days on and then 7th day rest. While performing this workout you will start with a weight that you are able to manage on your first set for 8 to 10 reps and as you increase the amount of sets that you will perform, you will be increasing the weight until you are able to perform 4-6 reps per the last 2 sets.
Routine detail
Mon
build tri
Est. 41 min
4 exercises
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Cable Tricep Kickback
4 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Tue
leg
Est. 41 min
5 exercises
Machine Leg Extension
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Wall Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Wed
chest
Est. 39 min
4 exercises
Cable Cross-Over
4 Sets x 6 Reps
Machine Fly
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Thu
back
Est. 35 min
4 exercises
Cable Rope Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Cable V-Bar Row
4 Sets x 10 Reps
Fri
shoulder and forarm
Est. 62 min
7 exercises
Cable Reverse Curl
4 Sets x 6 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 6 Reps
Dumbbell One-Arm Front Raise
2 Sets x 6 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 6 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 6 Reps
Barbell Rear Delt Row
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Sat
bi
Est. 44 min
4 exercises
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 6 Reps
Cable Drag Curl
4 Sets x 6 Reps
Cable One-Arm High Curl
4 Sets x 12 Reps
Any
stretch
Est. 45 min
6 exercises
Cable Tricep Pushdown (V-Bar)
3 Sets x 7 Reps
Barbell Shrug
3 Sets x 7 Reps
Machine Incline Chest Press
3 Sets x 7 Reps
Hack Squat
3 Sets x 7 Reps
Cable Drag Curl
3 Sets x 7 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
