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Summertime 5-day Split
Bulking
Intermediate
Body
Plan Details
The Summertime 5-day Split routine by scott940 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 5-day split routine consisting of the following: Day 1 - Back/Abs Day 2 - Legs/Cardio Day 3 - Chest/Abs Day 4 - Arms/Cardio Day 5 - Shoulders/Abs This routine is meant to be less than 1-hour long and easy to super-set if you prefer. Perform 3-4 sets X 8-12 reps of each exercise.
Routine detail
Day 1
Back & Abs
Est. 52 min
8 exercises
Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Day 2
Legs & Cardio
Est. 72 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 3
Chest & Abs
Est. 55 min
8 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Day 4
Arms & Cardio
Est. 74 min
7 exercises
Dip
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 5
Shoulders & Abs
Est. 59 min
9 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
