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5 Day Split
General
Intermediate
Dumbbell
Plan Details
The 5 Day Split routine by crife is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 145 min
10 exercises
Road Cycling
1 Set
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 15 Reps
Dumbbell Decline Fly
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 20 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 20 Reps
Ab Wheel
4 Sets x 10 Reps
Day 2
Shoulders
Est. 119 min
8 exercises
Road Cycling
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Dumbbell Front Incline Raise
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Ab Wheel
3 Sets x 10 Reps
Day 3
Back
Est. 113 min
7 exercises
Road Cycling
1 Set
Dumbbell Rotational Row
3 Sets x 20 Reps
Cable Rope Lat Pulldown
3 Sets x 30 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Ab Wheel
4 Sets x 10 Reps
Day 4
Arms
Est. 138 min
9 exercises
Road Cycling
1 Set
Dumbbell Hammer Curl
3 Sets x 20 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 20 Reps
Dumbbell Alternating Incline Curl
3 Sets x 20 Reps
Dumbbell Incline Tricep Extension
3 Sets x 20 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 20 Reps
Band Alternating Bicep Curl
3 Sets x 40 Reps
Ab Wheel
4 Sets x 10 Reps
Day 5
Legs
Est. 98 min
5 exercises
Road Cycling
1 Set
Band Squat
3 Sets x 20 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 20 Reps
Dumbbell Plie Squat
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
