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5-Day Strength/Mass + Little of Cardio Routine
Bulking
Intermediate
Machine strength
Plan Details
The 5-Day Strength/Mass + Little of Cardio Routine routine by Orange Octopus is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A simple but effective 5 day Strength building routine with bit of cardio to keep lean (5 day lift, 2x Cardio).
Routine detail
Mon
Shoulders, Traps & Tri's
Est. 71 min
9 exercises
Smith Machine Shoulder Press
5 Sets x 5 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
5 Sets x 5 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Tue
Legs & Rowing
Est. 64 min
6 exercises
Hack Squat
5 Sets x 5 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Rowing
1 Set
Wed
Biceps & Abs
Est. 65 min
8 exercises
Barbell Curl
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Floor Seated One Arm Cable Curl
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Thu
Chest & Cycling
Est. 67 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 7 Reps
Cable Mid Chest Crossover
3 Sets x 7 Reps
Cable Cross-Over
3 Sets x 7 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Indoor Cycling
1 Set
Fri
Back & Tri's
Est. 75 min
9 exercises
Barbell Rack Pull
5 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Close Grip T-bar Row
4 Sets x 8 Reps
Wide Grip Cable Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Kneeling Tricep Extension
3 Sets x 15 Reps
